Knowledge Bombs

Turn2CrossFit – CrossFit

Warmup

400m run or 1200m bike

banded shoulder stretches on rig

worlds greatest stretch

10m lateral lunge

10m quad stretch

Metcon (5 Rounds for calories)

5 sets:

1 minute WORK/ 1 minute REST

Max Cal Bike

Score= Calories for each round

“Frost” (Time)

For Time:

800m Run

60 Air Squats

40 Abmat Situps

20 Renegade Rows 40s/25s

Rx+= Ghds, 50s/35s

()

Turn2CrossFit – CrossFit

Warm-up

400m run or row

iron cross

thread the needle

*3 rounds of*

3 Ashley’s  =1 burpee, 1 jumping pull up, 1 air squat

3 PVC OHS

50m run

1 Snatch Balance + 2 OHS

Take 15 minutes to build to a heavy set of the complex.

“Snow” (Time)

For Time:

5-7-9-11-13

Burpee Pullups

Squat Snatches 95/65

Turn2CrossFit – CrossFit

Warm-up

On a 10:00 min clock:

3:00 min bike or ski

10 PVC pass throughs

Achilles stretch

*AMRAP of*

15 DU’s

3 Deadlifts

3 hang power cleans

3 push jerks

3 power cleans

10m crab walk

5 Sets:

Push Jerk

2 Push Jerks directly into max reps of strict ring dips.

-Rest 2 minutes between sets

Ring Dips

These should be strict ring dips. Scale with a band or use a box.

Score= max set

“Glacier” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Deadlifts 95/65

5 Hang Power Cleans

5 Push Jerks

5 Power Cleans

30 Double Unders
Rx+=135/95

Turn2CrossFit – CrossFit

Warm-up

500m row

:30 pigeon stretch on box

5 squat therapy using rig (shift weight in ankles at bottom)

*3 rounds of*

10m Bear crawl

10 alt lunges (r/l=2)

3 front squats 45/35

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 (4 Rounds for weight)

4 Front Squats

8 Back Squats

@ 55-65% of 1 rm front squat

“Freeze” (Time)

5 Rounds For Time:

3 Wall Walks

12 Alternating Box Step Ups with DB 50/35

Rx+= 25′ HS walk, Pistols (Alternating legs)

Turn2CrossFit – CrossFit

Warm-up

3 Min Bike/Ski/Row

20 banded pull aparts

20 Banded presses

15 Lu Raises

3 Rounds

5 Jerk Dips

5 Push Jerk

5 Jerk Balance

5 Split Jerk Behind the neck

10 Min EMOM

2 Push Press + 1 Split Jerk

PJ+SJ+SJ+PJ (Weight)

Turn2CrossFit – Endurance Club

“Triple Threat” (Time)

Team of 2

For Time:

1 Mile Run (together)

100 Bar Facing Burpees

1 Mile Run (together)

100 Deadlifts 225/155

1 Mile Run (together)

100 GHDs

Turn2CrossFit – CrossFit

“Deck of Death” (Time)

Teams of 2

For Time (30 min. time cap):

Alternate choosing cards from a full, shuffled deck.

Perform movements according to suit as follows:

Hearts- 10m Shuttle Run

Clubs- Box Jumps

Spades- Med Ball Cleans

Diamonds- KB Lunges

2 – 10:  Perform said number of movements

Face Cards:  Perform 10 reps

Aces:  = 11 reps of movement

JOKER:  Perform 10 synchronized burpees.

At the 15 minute mark, switch cards with your partner.

11, 10, 10, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2 of:

10 m shuttle

Box Jumps 20/24

Med. Ball Cleans 20/14

Kettlebell Lunges (2) 53/35

2 x 10

Synchronized Burpees

RX+:

10 m shuttle, both feet pass + hand-touch

Box Jumps 24/30

Med. Ball Cleans 30/25

Kettlebell Lunges (2) 70/44

Score will be time of completion or total rep’s at

30 min. time cap.

(Entire workout is 460 rep’s)