Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

300m run

10m Spider-Man crawl

10 banded pull-aparts

10 banded lat pull-downs

10 banded tricep push-downs

*3 rounds of*

:30 sec handstand hold

6 wall balls

4 alt. DB snatch (light weight)

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

Alternate between the following two movements.

Strict Pull-Ups

Score your max set

Ring Support (Checkmark)

With elbows fully locked out and arms in external rotation at the top of your dip, you will hold in a hollow position for max seconds.

“Pumpkin Pie” (Time)

For Time:

40 Alt DB Snatches 50/35

30 Wallballs 20/14

20 HSPU

30 Wallballs

40 Alt DB Snatches

Rx+=Strict HSPU

Turn2CrossFit – CrossFit

8 Minute Warmup for Squat Clean

Spend this time building to a challenging weight or the RX weight for the squat clean.

Warm-up

300m row 25-28 spm

couch stretch

pigeon stretch

achilles stretch

*2 rounds of*

150m row 29-33 spm

15 DU’s

5 air squats

The Dean (Time)

8 Rounds for time:

11 Single DB Box Step-up (50/35)

22 Unbroken Double Unders

2 Rope Climbs

1 Squat Clean 225/155

Cash-Out: 2,019m Row
(35 Minute Time Cap)

This Hero workout is dedicated to Firefighter Dean Hale, Murrietta Fire & Rescue, CA, who passed away on November 22, 2019, after a long battle with job-related cancer.

We first found this workout posted by Beard Boys Programming @beardboysprogramming and after some research, learned that “the Dean” was designed by Coaches Stephen Zeeb and Justin Clark of Turn2Crossfit, @turn_2_crossfit (Murietta, CA, USA).

In an email with WODwell, Stephen told us that Dean’s daughter, Brittany was an original employee when Stephen opened a brewery, and after her working there for many years, she became akin to family for Stephen. After hearing of Dean’s passing, Stephen asked Brittany if Turn2Crossfit could honor her father, who was somewhat of a local legend. With her enthusiastic permission, “The Dean” became a reality and Turn2Crossfit hosted a drop-in fundraiser of the workout.

According to Stephen:

“8 Rounds = Diagnosed in 2008

11 Step-ups = November moth of passing – Represents Wyatt stepping up as the man of the house

22 Unbroken DU = 22nd day of the month when he passed – The unbreakable bond between a father and his twin daughters

2 Rope Climbs = The 2 times he climbed out of cancers hold

1 Squat Clean = The weight you would pick up and place on your shoulders for Audrey (his wife) (the debate here came down to class sizes- we needed a heavy lift but manageable with drop-ins for instruction/room in class)

2,019m Row = Year of passing”

Turn2CrossFit – CrossFit

Warm-up

500m Row

10m elbow reach stretch

10m burpee broad jump

*3 rounds:

10 sumo squats

4 front squats

4 back squats

10 kip swings

(add weight each round and progress the kip swing to knee tucks and then toes to bars)

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 11/7 or use percentage as a guide.

“Gobble, Gobble, Gobble” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Toes to Bars

4 Thrusters 95/65

100m Run

*continue this order adding 4 Thrusters every round completed.
Rx+=135/95

Turn2CrossFit – CrossFit

Warm-up

3min Bike/Ski/Row

2 Rounds:

5 Presses

5 Push Press

5 Jerk Balance

5 Split Jerk

12 Min EMOM

1st min- 4 split jerk stance behind the neck

2nd min- 3 Tall jerk+2 split jerk

Split Jerk w/3 sec pause in catch X2 + 1 split jerk (Weight)

Turn2CrossFit – Endurance Club

HAM (No Measure)

6 x 2min EMOM

10 Dball Reverse Lunge + 150m Sprint (walk back)

3 x 4min EMOM

600m or max Distance (goal is 800m)

12 x 1min Alt. EMOM

A: Max Sit-Ups/DB Bench

B: Max 10m Shuttle Sprints

4 x 3min EMOM

A: 50m Sled Sprint

B: 300m Run

Optional Buy-Out:

12min- max distance cool down

Turn2CrossFit – CrossFit

Warmup

300m run

10m elbow/reach stretch

10 banded pull-aparts (across chest & OH)

*2 rounds of*

2 wall walks

5 banded OHS on rig

()

Overhead Squat

3×5 Overhead Squats

Build up to what you will do for all 3 sets.

Rest 2 minutes between sets.

Spend 12 minutes max for this lift.

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here

Partner Wod (Distance)

25 Minute AMRAP:

Max Distance Ski

while partner A is skiing, partner B completes AMRAP of:

5 Toes to Bar

10 DB Snatches 50/35

15 DB Goblet Squat

*switch after partner has completed a round.

Turn2CrossFit – CrossFit

Warm-up

3:00 min bike or row

3 rounds of :30 sec on each movement:

-Mt climbers

-Cherry pickers

-Jumping jacks

-Open/close arms

“Flush” (5 Rounds for calories)

5 Sets: 2:30 on/ 2:30 off

15/12 Cal Bike

Max Cal Row

Score= total Calories each round.

Rx+= 12 Burpees with bar touch after the bike cals

Mobility

Foam roll

2 minutes on each side-

-Lats

-Quads

-Hamstrings/Calves