Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

3 Rounds with Barbell:

5 Jerk Dips

5 Push Press

5 Push Jerk

5 Split Jerk

10 min EMOM

2 Jerk balance+1 Split Jerk

Jerk behind the neck+Pause Jerk+Jerk (Weight)

Before this as a complex building to a moderate heavy weight
Jerk Behind the neck-easier to drive harder and higher and to establish an ideal OH position.

Pause Jerk-strengthin bottom of dip, proper posture and balance, and more powerful longer drive

Turn2CrossFit – Endurance Club

Metcon (Time)

For Time:

1 Mile Run (together)

into..

4 Rounds:

20 Strict Pullups

30 Pushups

40 Box Step Ups 24/20”

50 Air Squats

60 Second Synchro Plank Hold

then..

1 Mile Run (together)

Rx+= Vested

*Split reps between partner, one athlete works at a time.

Turn2CrossFit – CrossFit

Saturday Partner WOD (Time)

Warm up

400 m run

Runner’s stretch

Band stretches

2 rounds

35 singles/ dubs

10 banded good mornings

10 sumo squats /air squats

10 banded shoulder press

WOD: 3, 2, 1 GO!

FOR TIME:

Relay run between partners

400m run, 300 m run, 200m run, 100 m run

100 double unders (split in half)

then :

4 rounds

6 burpee over bar

5 deadlift + 4 hang power cleans + 3 front squats + 2 thrusters + 1 S2OH (must be unbroken)

RX : 95/65 , RX+ 125/95

10m barbell OH walk

*each partner will alternately complete each round until 4 rounds are completed.

TIME CAP: 30 minutes

Turn2CrossFit – CrossFit

Warm-up

300m run

achilles stretch on rig

10 arm circles (forward & backward)

10 open/close arms

*3 rounds of*

5 ring rows

4 (1) burpee + (1) box jump/step up

5 DL or PC 45/35

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Partner Workout (AMRAP – Rounds and Reps)

24 Minute AMRAP:

50-40-30-20-10

Box Jump Overs 24/20”

Power Cleans 135/95

*after each round, including at the end of the workout.

1000m Row

12 Burpee Chest to Bar Pull-ups

*split all reps between partners, one athlete works at a time.

Rx+= 155/105, 6 Ring Muscle Ups
Score= Rounds and reps.. for example, 1 round is 50 Box Jump Overs, 50 Power Cleans, 1000m row and 12 Burpee Chest to Bar Pullups

1000m row=4 reps

Turn2CrossFit – CrossFit

Warm-up

2:00 min ski, bike, or row

iron cross

thread the needle

worlds greatest stretch

10 warrior squats (5 each side)

*2 rounds of :30 sec on :10 sec off*

-ski

-handstand hold

-light weight DB snatch

-tempo air squats

“Sampler Platter” (Checkmark)

30 Minute EMOM:

Min 1- 20 Abmat Situps

Min 2- 16 Alt. DB Snatches 50/35

Min 3- 8 HSPU

Min 4- 12 Cal Ski

Min 5- 20 Wallballs 20/14

Min 6- Rest

Rx+= GHD situps, Deficit HSPU 4/3″, Wallballs 25/20

Turn2CrossFit – CrossFit

Warm-up

400m run or row

10m elbow/reach

5 sumo squats

PVC pass throughs and shoulder stretches

*3 rounds of*

1 downward dog (focus on head through & Achilles stretch)

10 mt climbers (r/l=1)

5 banded PVC OH squats

()

12 Min EMOM

Build up in weight across the 12 minutes

1 High Hang Squat Snatch (hip)+ 1 Hang Squat Snatch (above knee)

Score heaviest weight

“Fancy Nancy” (Time)

8 Rounds For Time:

200m Run

8 Overhead Squats 95/65

Turn2CrossFit – CrossFit

Warm-up

On a 9:00 min clock

2:00 min bike or row

achilles stretch

10m quad stretch

10m lateral lunge

*AMRAP of*

10 air squats

10 push-ups

10 DU’s

10 Sets: (:30 WORK/:30 REST)

Alternate movements

KB Suitcase Lunges (No Measure)

These should be done in place and you may step forward or backwards.

Overhead DB Hold with 2 DBs (Weight)

Arms fully locked out overhead with a DB in each hand.

“Fireworks” (4 Rounds for reps)

4 Sets:

2 Minutes Work/ 2 Minutes Rest

15 Thrusters 95/65

10 Lateral Burpees over the bar

Max Double Unders

Score= Double Unders each round