Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

500m row

:30 sec pigeon stretch on box

10 arm big & small circles ( forward & backward)

10 open/close arms

7-5-3 of:

1 burpee + 1 box step up/jump

Back squats 45/35

Push press 45/35

Back Squat

5×2 Back Squat

Rest 2 minutes between sets.

Try to go heavier than last time. Use fractional plates if needed.

Stay at the same weight for all sets.

“Jeepers Creepers” (AMRAP – Rounds and Reps)

Every 2 Minutes:

8 DB Thrusters 50s/35s

2 Burpee Box Jump Overs 24/20″

*Add 2 BBJO every round and continue until you can’t finish the work in the 2 minutes.

Max out at 20 BBJO (20 Minute Cap)

*Score= rounds and reps completed

Turn2CrossFit – CrossFit

Warm-up

3 min bike/ski/row

10m elbow to ankle lunge

10m broad jump with 2 squats

10 sumo squats

PVC front rack stretch

3 Rounds:

5 Rack deliveries

5 Tall muscle cleans

5 High hang power cleans

5 Front squats

10 EMOM (No Measure)

3 Tall Cleans

2 Muscle Cleans

Squat Clean+Hang Power Clean+Front squat+Squat Clean (Weight)

Turn2CrossFit – Endurance Club

DBF3 (Time)

Runs:

1k-900-800-700-600-500-400-300-200-100

Reps:

10-9-8-7-6-5-4-3-2-1

Movements:

DB Bench

Single DB Dig & Chops

Single DB Alt Snatches

DB Lunges

Buy-Out:

75 T2B + 75 GHD

(complete at any time)

Turn2CrossFit – CrossFit

Partner Wod (Time)

100 Cals Bike

10 Rounds:

15 Shoulder to Overhead 95/65

12 Alt DB snatches 50/35

9 OHS 95/65

6 DB C&J 50/35

3 Thrusters

80 Cals Bike

8 Rounds

60 Cals Bike

6 Rounds

4 Cals Bike

4 Rounds

20 Cals Bike

2 Rounds

Split Cals evenly.  During the rounds partners will alternate between movements

30min time cap

Turn2CrossFit – CrossFit

Warm-up

300m run, row, ski, or 650m bike

banded shoulder stretches on rig

*3 rounds of*

10 banded lat pull down

10m burpee broad jump w/ 2 push-ups

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3 Sets:

Weighted Pull-ups

3 Weighted Pullups. If you do not have at least 5 strict body weight pullups, perform negatives.

Build up in weight every set.

Bench Press

5 Bench Press. Build up every set to heavier than last week. Use fractional plates if needed. Rest 2 minutes between sets.

Team of 2 Workout (AMRAP – Rounds and Reps)

21 Minute AMRAP:

3 Rounds:

40 Deadlifts 225/155

40 Box Jumps 24/20”

into…

Max Rounds:

30 Cal Row

30 HSPU

Rx+= 275/195, Deficit HSPU 4”/3”

Score= rounds and reps of row/hspu

One athlete works at a time, split reps evenly

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

Turn2CrossFit – CrossFit

Warm-up

400m run

worlds greatest stretch

10 perfect air squats (at least the last few)

*3 ROUNDS OF*

3 yogi push-ups

3 front squats 45/35

20 flutter kicks

Front Squat

5×3 Front Squat. Try to go heavier than last time. Rest 2 minutes between sets. All sets at the same weight.

“Werewolf” (3 Rounds for reps)

Every 5 Minutes for 3 Sets:

400m Run

20 Burpee Bar Touch

40m Pinch Plate Carry 35s/25s

Max Alternating V Ups in remaining time

Turn2CrossFit – CrossFit

Warm-up

On a 10:00 clock:

2:00 min bike (moderate pace)

:30 couch stretch

Iron cross stretch

Thread the needle stretch

Downward dog stretch (focus on stretching the shoulders)

10 open/close arms

*THEN*

10-1 jumping jacks

1-10 power cleans 45/35

Power Clean

Every 2 minutes for 5 sets.

7 Touch and Go Power Cleans

Try to go heavier or match what you did last time for 6 reps. All sets at the same weight.

“Witches” (4 Rounds for reps)

4 Rounds:

3 Minutes WORK/ 2 Minutes REST

12/9 Cal Bike

3 “BB Complex”

Max Pullups

BB Complex= 1 Power Clean+ 1 Hang Squat Clean

Rx= Use same weight as touch and go power cleans

Score= Reps of Pullups

Post weight used in notes.