Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

2 Minute Jump Rope

then

10 Banded Pull Aparts

10 Banded Pass Throughs

3 sets with empty bar

5 Snatch Grip DL

5 Hang Power Snatch

5 Behind the Neck Snatch Grip Push Press

Hang Power Snatch

1x 5 @ 75%

1x 3 @ 85%

1x 1+ @ 95%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)

When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.

Score your weight for your last set and change the reps you hit on the last set, if needed.

“Fall Equinox” (AMRAP – Rounds and Reps)

9 Minute AMRAP:

24 Double Unders

12 Hang Power Snatch 95/65

6 Bar Facing Burpees

Turn2CrossFit – CrossFit

Warm-up

2 Minute Row

then

3 Rounds-

10 Sumo Squats

5 Pullups

5 Back Squats

*Add weight for back squat each round

Back Squat

1x 5 @ 75%

1x 3 @ 85%

1x 1+ @ 95%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)

When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.

Score your weight for your last set and change the reps you hit on the last set, if needed.

“Pumpkin Spice” (AMRAP – Rounds and Reps)

14 Minute AMRAP:

50 Pullups

40 Wallballs 20/14

30/21 Cal Bike
Rx+= Round 2, Chest to Bar Pullups

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

3 RDS:

10 Banded Pull Aparts

10 Banded Stretches

10 Lu Raises

5 Push Press

5 Push Jerk

5 Tall Jerk

10 Min EMOM

2 Jerk Balance + 1 Pause Split Jerk.

quick pause in the bottom of the dip

PP+PP+Jerk+Jerk (Weight)

Turn2CrossFit – Endurance Club

“Tummy Time” (3 Rounds for reps)

3 Sets: Every 15 minutes

Run 1 Mile, then AMRAP of work

SET 1:

P1- Plank Hold

P2-5 Core Complexes

Core Complex=

5 V Ups

5 Tuck Ups

5 Sit-Ups

*switch when 5 Core Complexes are complete

SET 2:

P1- :30 Weighted Leg Raise

P2- :30 L Sit hold

*switch when both partners complete :30 holds

SET 3:

P1- 10 Tall Kneeling Hip to Halo with KB

P2- 20 Pike Lift Over KB (R+L=2)

*switch when both partners complete the work

Turn2CrossFit – CrossFit

Team of 4 Workout (Time)

Partner wod ABA style:

20 Rounds, two partners working on AMRAP, one at a time.

25 KB Swings 70/53

25 Wallballs 20/14

25 Burpees

Other set of partners are doing 400m Farmer Carry 53s/35s with one set of KBs switching as needed.

Sets of partners switch at the completion of the 400m Farmer Carry.
45 MINUTE TIME CAP

Turn2CrossFit – CrossFit

Warm-up

400m run

then

3 rounds-

3 Ashley’s

6/side db strict press

9 v ups

“Mac” (Time)

2 Rounds for Time:

50 Air Squats

5 Pull-Ups

7 Burpees

2 minute Plank Hold (cumulative)

50 Push-Ups
This hero workout is dedicated to Sniper Platoon Serjeant Paul McAleese, 2nd Batallion, 2 Rifles, British Army, who died in an IED explosion on August 20, 2009, whilst helping to secure a key thoroughfare in the Sangin area as part of providing security for the elections in Afghanistan.

Serjeant McAleese left behind his wife, Jo, and his adored young son, Charley, born just a week before he deployed to Afghanistan.

The workout was created by Coach Robert Kreigiton @phyz1_actual of Smash Physical Training @smash_ptafter being asked by SJT McAleese’s friend.

The reps are based on SJT McAleese’s service number.

Partner Workout (AMRAP – Reps)

24 Minute AMRAP:

100 Cal Ski

100 DB Bench Press 50s/35s

100 Abmat Situps

Max Pull-ups in remaining time
*split reps evenly between partners, one person works at a time.

Rx+= ghd sit-ups, synchro bar muscle ups

Turn2CrossFit – CrossFit

Warm-up

400m Run

then

:30/side couch stretch

:30/side pigeon stretch

3 sets-

Macho Man Complex

5 strict pullups or ring rows

then

build in weight for push press

Push Press

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.

Score your weight for your last set and adjust how many reps you hit on the last set if needed.

“Tarzan” (Time)

For Time:

5-4-3-2-1

Macho Man Complex 155/105

Rope Climb

Cash out: 100m Farmer Carry w/KBs 70s/53s
Macho Man= 3 Power Cleans+ 3 Front Squats+ 3 Shoulder to Overhead