Knowledge Bombs

Turn2CrossFit – CrossFit

Warm Up

On a 10:00 min clock:

Fish game on rower

10 banded pull aparts (across chest & OH)

*AMRAP OF*

10 banded tricep pull down

10m toy soldiers

10 alt DB hang snatch (light weight)

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

Alternate between movements

Ring Dips

Score your max set. These do not have to be unbroken. Complete as many as you can in the :30.

Pinch Plate Hold (Checkmark)

Deadlift plates up to hip and hold
Pick challenging weight

()

“I live my life a quarter mile at a time.” (AMRAP – Rounds and Reps)

6 Minute AMRAP:

20 Cal Row

15 Toes to Bars

10 Alt DB Hang Split Snatch 50/35

-Rest 3 Minutes

Complete whatever you got for the AMRAP above for total time.
Rx+=70/50

Score rounds and reps. Post time in notes.

Turn2CrossFit – CrossFit

Warm-up

400m row

10m inch worm

10m elbow/reach stretch

5 sumo squats

*3 rounds of*

175m row

3 front squats 45/35 (as close to the rig as possible without making contact)

5 kip swings

4 Sets:

Lift every 3 minutes.

Take the front squat from the rack and upon finishing the reps immediately transfer the bar to the back rack and complete the back squats. You may quickly re rack the bar or pop it off your shoulders to the back. Treat this as a complex.

Lifting Complex (Weight)

4 Front Squats
8 Back Squats
55-65% of 1RM Front Squat
*Lift every 3 minutes
Go heavier than 11/21 or use percentage as a guide.

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” (Time)

3 Rounds For Time:

40 Wallballs 20/14

25 Pullups

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

Burgener Warm up

10 min EMOM (No Measure)

Tall power snatch+Tall snatch+Snatch

High Hang Snatch+Low Hang Snatch+Snatch (Weight)

Turn2CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

100m KB Farmer Carry 53/35

10 Dball/Sandbag ground to shoulder 100/80

5 Dball/Sandbag Squats

Row

At 3,2,1, GO!,

As one partner is on the rower, the other partner will be completing KB and Dball movements. Once squats are completed, partners will switch.

Rx+ 70/53 KB, 150/100 Dball

Turn2CrossFit – CrossFit

Warm-up

3:00 min row or bike

10m quad stretch

10m lateral lunge

10 PVC pass throughs

10 PVC overhead squats

*3 rounds of*

5 burpees

5 ring rows

5 OHS 45/35

Overhead Squat

3×5 Overhead Squat. Build up to weight you will do for all 3 sets.

Rest 2 minutes between sets.

Go heavier than last week.

“CW3 Jacob Sims” (Time)

For Time: wearing a vest

40 Pullups

40 Pushups

40 Burpees

160 Air Squats

300m Row
Army Chief Warrant Officer Jacob M. Sims. Died 10/27/2017 serving during operation freedom’s sentinel 36, of Juneau, Alaska, died in Logar Province, Afghanistan, as a result of wounds sustained when he was involved in a helicopter crash. He was assigned to 4th batalion, 160th Special Operations Aviation Regiment, Joint Base Lewis-McChord, Washington.

Partner Workout (AMRAP – Reps)

24 Minute AMRAP:

“I go, you go”

10 Rounds: (5 each)

3 Burpee Pullups

6 Thrusters 115/85

9 Cal Bike

then.. AMRAP:

50 Power Clean and Jerks 115/85

50 Lateral Burpees over Bar

*break up second part however needed, one athlete works at a time.

Rx+= 3/2 Ring Muscle Ups, 135/95

Turn2CrossFit – CrossFit

Warm-up

300m run, ski, row, or 900m bike

:30 sec couch stretch

Iron cross stretch

thread the needle stretch

*4 rounds of*

10m high knees

10m butt kickers

10m karaoke

10m sprint

“Giving up is for rookies.” (4 Rounds for calories)

4 Rounds of each movement: (16 rounds total 32 minutes total time)

1 min WORK/ 1 min REST

-Row

-Bike

-Ski

-Abmat Situps

Rx+= GHD Situps

*Be ready to transition quick to the next movement after doing 4 rounds. All 4 rounds will be done on the rower for example before moving to the next machine. You may start at different machines and cycle through in the same order.

Score= Max calories/reps for each movement

Turn2CrossFit – CrossFit

Warm-up

400m run

worlds greatest stretch

5 Cherry pickers

4 rounds of :20 sec on, :10 sec off

-PVC good mornings

-air squats

-handstand hold

7 Sets: Every 2 Minutes

5 Second Tempo Clean Deadlift+ Clean Pull+ Squat Clean

All lifts must be taken from the ground. Build up each set to challenging weight while maintaining good form.

Score= heaviest lift for the complex

()

“Boy, that escalated quickly.” (Time)

For Time:

200m Run

25 Toes to Bars

200m Run

25 Push Jerks 95/65

200m Run

25 Squat Cleans

200m Run

25 HSPU

Rx+=135/95