Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

On a 10:00 clock:

300m run

PVC pass throughs & around the worlds

*AMRAP OF:*

7/5 cal ski

20m Bear crawl

10 hallow rocks

Handstand Skill Work

3 Sets:

Handstand Kick Up Drill (No Measure)

3 leg lifts for each leg. Try to maintain arms locked out overhead. Once you hit the 90 degree position, begin to lift lower leg up to have both feet together.

Demo-  Gymnastics and Mobility Programming (@performanceplusprogram) • Instagram photos and videos

Wall Walk Complex

Start with a wall walk up the wall. From there you will lift your hands onto a 10# plate (or higher) and then begin to walk to the right onto another stacked plate. Return back to the original plate and wall walk back down to complete the complex.

Focus on shifting your weight and walking laterally staying as close as you can to the wall.

Scaled version of this will be knees or toes on a box and lifting hands on and off of a plate. Focus on shifting weight side to side.

“Skeletons” (Time)

For Time:

100 Toes to Bars

*Every 2 minutes perform 15 Pushups

Rx+= 150 Toes to Bars, 20 Pushups

Turn2CrossFit – CrossFit

Warm-up

400m run

10m elbow/reach stretch

5 sumo squats

*3 rounds of*

100m run

10 plate halo’s 25/15 (5 each way)

5 back squats 45/35 (add each round)

()

Back Squat

5×10 Back Squat. Try to go heavier than last time. Rest 2 minutes between sets. All sets at the same weight.

“Grim Reaper” (Time)

For Time:

50-40-30-20-10

Wallballs 20/14

*Run 100m after each set of wallballs, including the last set of 10.

Turn2CrossFit – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

EMOM X 8 (No Measure)

2 no jump snatch + 1 snatch

https://www.youtube.com/watch?v=dXG3eNMdC1Y

Snatch+Hang Snatch+Snatch (No Measure)

Turn2CrossFit – Endurance Club

“Spooky SZN” (Time)

Partner Workout

For Time:

Buy In: 1.5 Mile Run

then

2 Rounds:

40 Cal Ski

60 DBall/Sandbag Squats

then

2 Rounds:

50 Cal Row

75 GHD Situps

then

2 Rounds:

400m Run

20 Strict Pull-ups

Cash Out: Accumulate 2 minutes in LSit hold

*Split work evenly. All running done together.

Turn2CrossFit – CrossFit

Weekend Partner WOD

Warm up

2 rounds of:

10 Jumping Jacks

10 KB Good mornings

5 weighted box jumps

10 push ups

RX +

Box height 30/24

AKBs (70/53)

*must be divided between each partner*

7 Minute AMRAP (AMRAP – Rounds)

Round 2

Double-Unders (1 minute max effort)

7 Minute AMRAP (AMRAP – Rounds)

Round 2

Turn2CrossFit – CrossFit

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Warm-up

300m run, row, ski, or 600m bike

iron cross

thread the needle

10m toy soldiers

4 rounds of

:20 on :10 off

ring rows

HS hold or wall planks

high knees

3 Sets:

Weighted Pull-ups

5 Weighted Pullups. Build up to your heaviest for 5 in a row. Instead of using a band to scale, perform 5 negatives or just use bodyweight for strict pullups

Bench Press

5 Bench Press. Try to increase weight from last week. Use fractional plates if needed.

Team of 2 Workout (Time)

For Time: 20 minute cap

3 sets each:

P1- 200m Farmer Carry 53s/35s

P2- Hold Plank

into…

30-20-10

Box Jumps 24/20

Ring Dips

Dball/Sandbag Bear Hug Reverse Lunges 90/70

*Split work evenly. Finish all reps of box jumps before moving on to the dips.

**Score= 1 second added to time for every missed rep.

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
 Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

This workout was first posted on the CrossFit Main Site as the workout of the day for Friday, October 31, 2014 ( 141031 ).

Turn2CrossFit – CrossFit

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Warm-up

3:00 bike

:30 couch stretch

:30 pigeon stretch

5 squat therapy squats

5 elbow rotations (each side)

then..

8 front squats

8 strict press

8 cal bike

Front Squat

5×8 Front Squat. Rest 2 minutes between sets. Increase weight from last time.

“Speedy” (Time)

4 Rounds For Time:

15 Thrusters 75/55

12/9 Cal Bike
Rx+=95/65