Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m Run/ 2 Minute Bike

10m elbow reach stretch

10m inch worm

10 sumo squats

10 air squats

front rack stretch (https://www.youtube.com/watch?v=uUizZGj5sdo)

10m lateral lunge

10m burpee broad jump

then..

grab barbell 10 empty bar front squats and start warming up for front squats

Front Squat

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

“Equinox” (5 Rounds for reps)

5 Sets:

2 Minute AMRAP/ 1 Minute Rest

12 Lateral Burpees Over Bar

Max Hang Squat Cleans 95/65

Score= Total Hang Squat Cleans each round

Rx+= 15 Lateral Burpees Over Bar

Increase weight every round

95/65

115/85

135/95

155/105

175/125

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

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

5 sumo squats

5 PVC pass throughs, around the worlds, & shoulder stretches

5 PVC OHS

*3 rounds of*

7 ring rows

5 PVC or empty BB power snatches

3 OHS
Add weight each round

Power Snatch

Every 2 minutes for 5 sets: Complete 6 touch and go Power Snatches. Try to either match or go heavier than last time when we did 5 reps. All sets should be at the same weight.

“Indian Summer” (AMRAP – Rounds and Reps)

18 Minute AMRAP:

3 Rounds of “Cindy”

6 Power Snatches 95/65

9 Overhead Squats

1 Round of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

Rx+=135/95

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Achilles stretch on rig

Iron cross stretch

Thread the needle stretch

*2 rounds of*

1:00 min bike

:30 sec HS or wall plank hold

:45 sec DU’s or singles

Handstand Skill Work

3 Sets:

Handstand Walk

Handstand walk 25′ unbroken. Scale by kicking up to handstand and walking towards the wall a few steps and build distance away from the wall. May also scale by just practicing the kick up to handstand.

Score= distance walked

Strict HSPU

6 Strict HSPU. Use abmats to scale. To further scale put your knees or toes on a box in the pike position and try to get as vertical as possible. Rest 2 minutes before starting next set.

“Autumn” (Time)

3 Rounds For Time:

300m Run

24/20 Cal Bike

35 Double Unders

3 Wall Walks
Rx+= 25′ Handstand Walk

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row or run

:30 couch stretch

:30 pigeon stretch on box

10 air squats

*3 rounds of :20 sec on :10 sec off*

-jump squats

-goood mornings

-mt climbers

-dead hang on bar

Back Squat

5×10 Back Squat. Go heavier than last time. These reps should be controlled, but fast and explosive out of the bottom. Rest 2 minutes between sets. Complete all sets at the same weight.

“Fall” (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Buy In: DBall Bear Hug Hold 3 Minutes

into…

12 Toes to Bar

12 Burpee Box Jump Overs 24/20
The weight of the DBall or sandbag should be challenging and heavy. It should be heavy enough to put you at a deficit going into the toes to bar and burpee box jump overs. Choose accordingly.

*Once you finish accumulating 3 minutes on the DBall or sandbag hold, finish with as many rounds as possible of the toes to bar and burpee box jump overs.

Score is rounds and reps. Post DBall weight in notes.

Turn2CrossFit – CrossFit

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Warm-up

3min Bike/Ski/Row

Burgeonger warm up

Metcon (No Measure)

10min EMOM
2 Snatch Pull

2 Snatch Pull Hold

1 Power Snatch

Power Snatch+Hang Power Snatch+Hang Power Snatch+Power Snatch

Turn2CrossFit – Endurance Club

4 x 12 (No Measure)

12 min amrap:
Buy in: 1000m run
20 DB bench
20 ghds

12 min amrap:
Buy in: 1000m run
20 Landmine presses 10R/10L
20 Landmine Rows 10R/10L

12 min amrap:
Buy in: 1000m run
100m sled pull
100m db farmer carry

12min amrap:
Buy in: 1000m run
20 Burpees
20m bear crawl

Turn2CrossFit – CrossFit

Saturday Partner Workout

Warm up

Runner’s stretch

400 m run / row

2 rounds:

10 Banded squats (thumbs on shoulders)

10 Banded RKB swings

10 Banded shoulder press

then 200 m run sprint

Grab your partner!

AMRAP 14 MINUTES:

3, 2, 1 GO!

Buy in:

Partner A : 200 m sprint (tags Partner B)

Partner B 200 m sprint (Partner A: resting)

–> straight into:

Partner A: 9 DB Front Squats 35/25

                 6 DB S2O 35/25

                 3 DB Thrusters 35/25

Partner B: Sandbag Carry

*switch every 2 minutes*

(Partner A cannot continue on if Partner B drops the sandbag and vice versa)

REST 2 MINUTES

1 MINUTE MAX EFFORT SYNCHRO THRUSTERS with an empty barbell

Thruster

Metcon (AMRAP – Rounds)