Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

4 Rounds of “Rowling”

*Row and try to land exactly on 100m, do burpees for every meter over/under you are from 100.

then 2 sets-

5 Inchworms in place

5 wallballs

5 box jump overs

5 deadlifts

*build in weight for deadlifts

Deadlift

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.

Score your weight for your last set and adjust how many reps you hit on the last set if needed.

WZA Qualifier #3 (Time)

For Time:

15-20-25

Cal Row

Wallballs 20/14

Chest to Bar Pullups

Box Jump Overs 24/20″

Alt DB Snatches (R+L=1) 50/35

-1 minute rest after each round
20 Minute Time Cap

Turn2CrossFit – CrossFit

Warm-up

2 Minute Bike

then

2 sets-

10 Lu Raises

10 Prone Shoulder CARS

10 R lunge+ L lunge+ air squat

then

Build to starting weight for the hang power snatch

Hang Power Snatch

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.

Score your weight for your last set and adjust how many reps you hit on the last set if needed.

“Minutes Away” (4 Rounds for reps)

20 Minute EMOM:

Min 1- 200m Run

Min 2- 60 Double Unders

Min 3- 12/9 Cal Bike

Min 4- Max Reps with DB in goblet (front rack) position, Right Rev. Lunge+ Left Rev. Lunge+ Goblet Squat 50/35

Min 5- Rest
Score= Max reps of R lunge/L lunge/ squat

Turn2CrossFit – CrossFit

Warm-up

400m Run

10m Elbow reach stretch

then

3 rounds-

10 Sumo Squats

8 Knee Tucks/Toes to Bar

6 Back Squats

*Build in weight for back squat

Back Squat

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.

Score your weight for your last set and adjust how many reps you hit on the last set if needed.

WZA Qualifier #1 (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10-8-6-4-2

Front Squat

Lateral Burpee over Bar

Toes to Bars

Rd 1- 95/65

Rd 2- 135/95

Rd 3- 155/105

Rd 4- 185/125

Rd 5- 225/145
*One round is complete when you finish the 10-8-6-4-2. Then, you will add weight to the bar and continue.

Score= Rounds+ reps

Turn2CrossFit – CrossFit

Warm-up

3min Bike/Ski/Row

Burgener Warm Up

2 X 6 Min EMOM

1st EMOM: 2 Tall Snatch

2nd EMOM: 1 Snatch High Pull+Full Snatch

Hang Snatch+Snatch+OHS (Weight)

Perform has complex without letting go of bar

Turn2CrossFit – Endurance Club

Nater Cindee & GracieAnn (3 Rounds for reps)

3 x 17min AMRAP stations

With a partner- movements I go/you go/change every movement

Nater

Run 1200 together then AMRAP

8 alt DBSN (50/35)

4 HSPU

2 RMU

Cindee

Run 1200

5 pull-ups

10 push-ups

10 Alt rev lunges

GracieAnn

Run 1200

30 Dubs

15 AbMat sit-ups

5 C&J (135/95)

RX+

70/50 DB

C2B

GHD

155/105

Turn2CrossFit – CrossFit

WARM UP

400 m run / row / ski-erg

Band stretches

Mobility exercises

10 minute AMRAP

10 forward lunges/box jumps

5 scap pull ups/ kip swings/pullups

10 Light DB shoulder press

10 air squats

Saturday Partner WOD (AMRAP – Rounds and Reps)

25 minutes AMRAP :

60 m DB OH lunges 50/35

50 C2B Pullups

40 DB Snatches 50/35

30 Box jumps 30’/24’

20 HSPUs

10 pistols

*split evenly between partners on each movement.

*must complete all the reps on each movement before switching to the next one.

FOR TIME: 5000m row (Time)

Split between partners.

Turn2CrossFit – CrossFit

Warm-up

300m Run

Then-

5 min amrap with empty barbell:

5 Deadlifts

5 Hang Squat Cleans

5 Press

5 Overhead Squats

5 Thrusters

*each round, complete 10 plank shoulder taps

James Wright (AMRAP – Reps)

For Max Points in 20 Minutes:

Overhead Squat (10 Points)

Thruster (5 Points)

Squat Clean (3 points)

Deadlift (1 point)

Rx: 135#/95#
This British Hero WOD is dedicated to James Wright, 42 Commando Royal Marines, who died on August 5, 2011 in Afghanistan.

Partner Workout (Time)

In Teams of 2 Complete:

75 Synchro Push Up + Pull Across (50/35)

150 (Combined) Barbell Squat Clean (95/65)

Every 2 Minutes (Starting at 2:00) BOTH Partners: 100 Meter Shuttle Run

*Shuttle Run is 25 meters out and back twice and should be done together.

For this one, you and your partner will accumulate 75 synchro push up + pull across, together. Once all push ups are complete you will transition into doing 150 squat cleans – where only one partner will work at a time while the other partner rests. The caveat to this workout will be that every 2 minutes, starting at 2:00 BOTH partners will do a 100 meter shuttle run TOGETHER, working at the same time. Partners cannot transition back into their “work” until both partners have finished the shuttle run.
Rx+= 135/95