Knowledge Bombs

Turn2CrossFit – CrossFit

Warm Up

300m Run

Plate Hop “Rock, Paper, Scissors” Game

Then: 2 Rounds

10 – banded pull apart (OH/front)

10 – Good Mornings 45/35

10 – deadlift 45/35

5 – Med ball cleans 20/14

Camp Crystal Lake (Time)

31 – Sandbag/Dball over the Bar 100/70

1000m Row

200m Partner run with Med Ball 20/14

31 – Devil Presses 50/35

31 – Med ball toss squats

200m Partner run with Med Ball

31 – Med ball passes

31 – Devil Presses

200m Partner run with Med Ball

1000m Row

31 – Sandbag/Dball over the bar
Med ball can only touch the ground during the Sandbag/Dball portion

Turn2CrossFit – CrossFit

Warmup (No Measure)

8 minute clock…

400m run

Banded shoulder stretches

then in remaining time..

5 power cleans 45/35

5 thrusters

10 kip swings

10 pushups

10 cal ski

Bench Press

In 20 minutes, build to 1 rep max bench press and find 1 rep max weighted pullup.

You may choose to strategize this any way you want. For example, find your 1 rep max bench first or 1 rep max weighted pullup first. You may also decide to go back and forth between each movement and build as you go.

Weighted Pull-ups

Scale using either bodyweight for pullups or try to use the least resistant band to find your 1 rep max pullup.

“Sam” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

6 Power Cleans 135/95

22 Situps

10 Pullups

16 Wallballs 20/14

“Sam” is a Memorial workout created in the memory of Sam Oliver Frank who died unexpectedly from Sudden Infant Death Syndrome (SIDS) on Oct. 16, 1987. Sam was just shy of four months old.

The “Sam” workout was created by his brother, Ben Swan of CrossFit Viable  @crossfitviable  (Sioux Falls, SD, USA). In an email with WODwell, Ben told us:

“We have been doing this WOD every year at our gym CrossFit Viable. It means a great deal to me and my family. He made a huge impact on so many given his short time here. Our main goal is to raise awareness for SIDS Organizations and pay respect to all those parents who have had to bury a child.”

According to Ben, there is no significance to the 12 minutes, but the rep scheme reflects the month and day of Sam’s birth and untimely death, and the movements are some of Sam’s mom’s (Pam) favorite.

Partner Workout (Calories)

Team of 2- Split work evenly

15 Minute AMRAP:

100 Wallballs 20/14

80 Pullups

60m Overhead Walking Lunge with a plate 45/25

40 Ring Dips

20 Power Cleans 135/95

Max Cal Ski

Score= Calories on the Ski

Rx+= 185/135

Turn2CrossFit – CrossFit

Warmup

500m row

worlds greatest stretch

iron cross

thread the needle

5 sumo squats

*3 rounds of*

20 DU’s

10 alt toe touch v-ups

3-5 front squats 45/35

Front Squat

Take 20 minutes to build to 1 rep max Front Squat. Use the following rep scheme to build to a heavy single.

5-3-1-1-1-1-1

Rest as needed between sets.

“Battleground” (Time)

For Time:

60 Double Unders

50 Toes to Bars

40 Box Jumps 24/20″

30 DB Front Squats 50s/35s

Turn2CrossFit – CrossFit

Warm-up

400m run

achilles stretch

10 PVC pass throughs & around the worlds

*3 rounds of :30 sec on*

high knees

yogi push-ups (focusing on opening shoulders)

butt kickers

PVC hang power snatches (slow & focus on complete hip extension)

Snatch Prep (No Measure)

6 Minute EMOM:

Odd- 3 Tall Muscle Snatch

Even- 3 Slow Pull Power Snatch

directly into…

6 Minute EMOM:

3 Touch and Go Power Snatches

*Build in weight

()

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
@ 10 minute mark begin 1 mile run for time

1-Mile Run (Time)

Max Effort 1-Mile Run
Set a new PR! Take a chance and trust your conditioning!

Turn2CrossFit – CrossFit

Warmup

On a 10:00 min clock:

300m run

10m Spider-Man crawl

10 air squats

10 banded pull aparts

*AMRAP of*

2 wall walks

5 medball cleans 20/14

100m run

Handstand Walk

In 15 minutes, find your max distance handstand walk

Scaled version is max handstand hold in seconds

Score= distance in meters or seconds for handstand hold

“Full Court Press” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

200m Run

15 HSPU

5 Squat Cleans 155/105
RETEST from 5/24

Rx+= 175/125

100m=1 rep

Turn2CrossFit – CrossFit

Warmup

2:00 min bike

:30 sec pigeon stretch

5 deep therapy squats using rig (shift body weight from side to side at bottom)

*3 rounds of*

10 lateral banded walks (5 each side)

5 back squats. 45/35

10 Kip swings

()

Back Squat

Take 20 minutes to build to your 1 rep max Back Squat.

Use the following rep scheme to help warmup and build each set.

5-3-1-1-1-1-1

Rest as needed between sets.

“Cliffhanger” (Time)

4 Rounds For Time:

15/12 Cal Bike

20 Hand to Hand KB Swings 53/35

12 Pullups

Rx+= 70/53, 2 Rope Climbs

Turn2CrossFit – CrossFit

Warm-up

3min Bike/Ski/Row

10m Elbow lunge with reach

Pigeon stretch

10 slow air squats

10 Baby maker squats

10 FS barbell

20 Banded pull aparts

15 Banded presses

10 Push press

10 Push Jerk

2 x 7 EMOM

1st EMOM:

3 Power Cleans

2 Tall Clean

1 High Hang Clean

2nd EMOM:

3 Tall Jerk

2 Jerk Balance

1 Split Jerk

CJ+CJ+CJ (Weight)

Build to a heavy triple for clean and jerk.  Cleans can be power or squat