Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up

400m run or 800m bike

banded shoulder stretches on rig

5 Cherry pickers

*2 rounds of*

5 power cleans 45/35

5 push jerks 45/35

10 Kip swings

100m run

Power Clean and Jerk

12 Minute EMOM: 1 Power Clean and Jerk

Build up as you go through the 12 sets. Last set should be the heaviest. You may increase every set or every couple to get to heaviest. The Jerk can be Split or Push

“Dash” (AMRAP – Reps)

13 Minute AMRAP:
21 Power Clean and Jerks 135/95
21 Pullups
15 Power Clean and Jerks
15 Pullups
9 Power Clean and Jerks
9 Pullups
Max Reps Power Clean and Jerks

Rx+= 135/95, 155/105, 175/125, 185/135
Score= total number of power clean and jerks after the 9 pull-ups

Turn2CrossFit – CrossFit

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Warmup

On a 8:00 clock:

300m run or ski

*Then AMRAP OF*

20m straight leg bear crawl

5 Superman’s

5 cal ski

10 DB Russian twists (r/ 1=1)

Handstand Skill Work

3 Sets:

Overhead DB Hold with 2 DBs

Arms fully locked out overhead with a DB in each hand.
Hold for :45 overhead, then go straight into the shoulder taps. Score= seconds held and then put the weight of the dbs in the notes.

Shoulder Taps

Either wall facing or not. 10 total shoulder taps.
Scale by using a box and going knees/toes on the box with vertical torso. You may also scale up and perform these as freestanding shoulder taps.

Rest 2 minutes between sets.

“Hectic” (2 Rounds for reps)

2 Rounds:
(1:30 of work/ :30 of rest)
-Cal Ski
-HSPU
-Deadlift 225/155
-Abmat Situps/GHD Situps
-Burpee Bar Touch
*Rotate through each station keeping track of reps for each movement.

Rx+=GHD situps

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

10 warrior squats (5 each side)

5 air squats

10 arm circles (forward & backward)

300m row

7 back squats 45/36

7 push jerks 45/35

200m row

5 back squats (add weight)

Back Squat

5×2 Back Squat. Go heavier than last time.

Rest 2 minutes between sets. All sets at the same weight.

“Rush” (Time)

For Time:

50/40 Cal Row

40 Front Squats 135/95

30 Pullups

20 Push Jerks 135/95

10 Rope Climbs
Scale rope climbs with either 10 sit to stands or 2 knee tucks on rope for one rope climb.

Turn2CrossFit – CrossFit

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Warm-up

3min Bike/Ski/row

3 Rounds:

5 Jump squats

5 Jerk dips

5 Push press

5 Jerk Balances

Metcon (No Measure)

6min EMOM
3 Jerk Drive

2 Jerk Dip Squats

1 Split Jerk

2 Push Press+2 Split Jerk

Work to a moderate heavy weight in the complex

Turn2CrossFit – Endurance Club

Preface (AMRAP – Rounds and Reps)

45min AMRAP

10-20-30-40-50…

Toes 2 Bar

Wall Ball

GHD

KB Walking Lunge (53/35)

* Every 5min- 400m Run

( Incl. Min 45)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

800M Indian Run

 *   @200m point, quad stretch

 *   @400m point, glute stretch

 *   @600m point, partner shoulder stretch

 *   Circle up when you get back for group warmup

“Roxanne”

Metcon (Time)

SATURDAY PARTNER WOD

50-40-30-20-10 of:

Assault Bike Calories + dead hang

25-20-15-10-5 of:

Synchronized Bumper Plate Devil’s Press (#45, #25)

200 m run

Divide the Bike calories evenly.

While Partner A works on Bike, Partner B hangs from bar or rings.

Devil’s Press -synchronize chest on the ground.

200m run, together.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On an 8 minute clock:

500m row or 400m run

5 burpee pull-ups

10 kip swings

100m run

5 bench press with empty bar

5 jumping pull-ups/strict pull-ups

100m run

5 bench press (add weight)

5 pull-ups

100m run

5 bench press (add weight)

5 pull-ups/chest to bar pull-ups

3 Sets:

Weighted Pull-ups

4 Weighted Pullups. Build up to heaviest set of 4. Use bodyweight or negatives to scale if you are not able to perform at least 5 strict pullups.

Negative Pullups- https://youtu.be/EkpJkHpJXmM

Bench Press

5 Bench Press. Build to heaviest set of 5. Try to go heavier than last week. Rest 2 minutes between sets.

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

Metcon (AMRAP – Rounds and Reps)

Team of 2!

22 Minute AMRAP:

“I go, you go”

10 Cal Row

5 Push Jerks 115/85

2 Bar Muscle Ups

AT 11 minute mark perform 60 GHD/Abmat situps

*One athlete works at a time, first athlete finishes entire round before switching.

Rx+= 155/105, Ring Muscle Ups
Scale for Bar Muscle Ups with 5 Chest to Bar Pull-ups or 2 Jumping Bar Muscle Ups.