Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike

PVC pass throughs and shoulder stretches

*3 rounds of*

20m Bear crawl

3 burpees

4 hallow to Superman’s

5 cal bike

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

Alternate between the following movements

RIng Pushups

Scale with elevated pushups on box.

Score your max reps in 30 seconds. This doesn’t need to be unbroken.

Active Shoulder Dead Hang from Pullup Bar (Checkmark)

Rx+= False Grip hold on rings

“Get busy living or get busy dying.” (Time)

3 Rounds For Time:

15 Pullups

12 Lateral Burpees over the Bar

9 Hang Power Snatch 95/65

Rx+= Chest to bar pullups, 115/85

Turn2CrossFit – CrossFit

Warm-up

300m run

10m elbow/reach stretch

10m inch worm

5 sumo squats

*3 rounds of*

3 deadlifts 45/35

3 front squats

50m run

Front Squat

7×3 Front Squat

Lift every 3 minutes. (70-80% of 1 RM Front Squat)

Work up to weight and stay there for all 7 sets.

“With great power, comes great responsibility.” (AMRAP – Rounds and Reps)

9 Minute AMRAP:

9 Deadlifts 235/165

9 DB Front Squats 50s/35s

100m Run

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

10 air squats

10m duck walk

10 elbow to ankle lunge

10 sumo squats

3 rounds:

5 rack deliveries

5 tall muscle cleans

5 hang power cleans

5 front squats

6min EMOM x2

1st EMOM: 3 tall cleans 1 front squat

2nd EMOM: 2 clean high pulls 1 squat clean

Clean+Front squat+clean (No Measure)

Turn2CrossFit – Endurance Club

RocknAround- the- DB (Time)

21-18-15-12-9-6-3

SA Devil Press (50/35)

Alt V-Ups

DB Thursters (SA alt. every 3 reps) (50/35)

*Run 500m after every round

RX+ = 2DB for DPress + GHD + 600m runs

Co-cai-een-ya = RX + add DB Incline Bench

Turn2CrossFit – CrossFit

Warm-up

3 mins assault bike

6 mins Double under practice

Band stretches

10 KB good mornings

3 rounds

10 deadlifts

10 banded rkbs

10 star jumps

Partner workout! (AMRAP – Rounds and Reps)

20 min AMRAP:

35 Double Unders

12 Deadlifts (135/105)

9 RKBS (70/53)

6 box jump overs (24/20”)

Switch after each round

Partner A working on AMRAP while partner B is doing hang hold

Partner A stops if partner B has to rest from hanging on the bar

Turn2CrossFit – CrossFit

Overhead Squat

3×5 Overhead Squats

-Build to what you will do for all 3 sets. Try to go heavier than last time. Rest 2 minutes between sets.

Spend 12 minutes max on this lift.

“Stuffed” (AMRAP – Rounds and Reps)

Partner Workout!

24 Minute AMRAP:

60-50-40-30-20-10

Overhead Squat 95/65

Abmat Situps

Cal Row

*one athlete works at a time, split work evenly.

Rx+= GHD situps, after each round 6 ring muscle ups

Turn2CrossFit – CrossFit

“Turkey Trot” (AMRAP – Rounds and Reps)

30 Minute AMRAP:

P1- 500m Run

P2- amrap of:

20 (L lunge+ R lunge+ goblet squat) with KB 53/35

30 Pusbups

40 KB Swings

*partner 1 runs while partner 2 completes amrap of work, then switch when runner comes back and continue the amrap where they left off.

score= rounds and reps