Knowledge Bombs

Turn2CrossFit – CrossFit

Warm-up

2 minute bike increase pace every :30

3 rounds-

10 lu raises

10 kb swings

10 empty bar push press

*build in weight for push press

Push Press

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

**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 5+ reps. This means you will do your max reps and try to hit more than 5.

Score your weight for your last set and put in the comments how many reps you hit on the last set.

“Fumble” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

30 HSPU

15 Cal Bike

30 Hand to Hand KB Swings 53/35

Turn2CrossFit – CrossFit

Warm-up

2 minute jump rope

then

calf stretch against rig

then

2 sets of-

10 banded good mornings

10 deadlifts

10 front squats

*build in weight for starting sets of deadlifts

Deadlift

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

**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 5+ reps. This means you will do your max reps and try to hit more than 5.

Score your weight for your last set and put in the comments how many reps you hit on the last set.

“Kickoff” (3 Rounds for reps)

3 Sets:

3:30 AMRAP:

75 Double Unders

25 Front Squats 75/55

Max Situps

-Rest 1 Minute
Score= total situps for each round

Rx+= GHD situps

Turn2CrossFit – CrossFit

New Cycle

This week will be the beginning of the new cycle that is primarily focused on strength. We will be using the Wendler Strength Cycle as a template. Here are the main lifts:

Monday- Back Squats

Tuesday- Hang Power Snatch

Wednesday- Deadlift

Thursday- Push Press

Warm-up

400m Run

then

world’s greatest stretch

then

2 rounds

5 empty bar hang power snatch

5 Burpees

5 DB push press

Hang Power Snatch

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

**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 5+ reps. This means you will do your max reps and try to hit more than 5.

Score your weight for your last set and put in the comments how many reps you hit on the last set.

“1st Down” (Time)

For Time:

30-20-10

DB Hang Clean and Jerk 50/35 (5R/5L)

Burpee over DB

300m-200m-100m Run

*30 DB HCJ, 30 Burpees over DB, 300m Run..

Turn2CrossFit – CrossFit

Warm-up

500m row

:30/side pigeon stretch

:30/side Samson lunge

into..

3 rounds

5 knee tucks/ toes to bar

5 snatches (build to workout weight)

5 thrusters (build to workout weight)

9/11 (Time)

Buy-In: 2,001 meter Row

Directly into, 3 Rounds of:

9 Thrusters (135/95 lb)

11 Toes-to-Bars

9 Snatches (135/95 lb)

11 Toes-to-Bars
This workout is dedicated to all the lives that were lost from the US terrorist attacks on September 11, 2001.

Turn2CrossFit – CrossFit

Warm-up

3 min Bike/Ski/Row

20 Banded Pull Aparts

10 Banded Presses

10 Upside Down KB presses

10 Lu Raises

10 Sumo Squats

10 Warrior Squats

2 RDS:

5 Hang Cleans

5 Front Squats

5 Jerk Balance

5 Tall Jerks

8 RDs every 2 Mins (No Measure)

Muscle clean x2

Tall clean x1

Push Press x2

Jerk x1

Clean+Jerk+Front Squat+Jerk (Weight)

Turn2CrossFit – Endurance Club

TRIPOD (3 Rounds for reps)

17min Amrap Stations

:30 transition stations

Buy-in: 500m Run

Station 1:

9 KB Swings

7 KB Goblet Squats

5 KB Reverse Lunges (ea)

3 Burpees over KB

1 Rope Climb

200m Run

Station 2:

10 Plate Single Leg Lateral Hops (ea)

20 Plate Around The World

10 Plate Single Leg Horizontal Hops (ea)

Max Muscle Ups

20 Suicides

Station 3:

10 Hamstring Curls

15 Banded Good Mornings

20 Alt Toes 2 Bar

25m Sled Push (heavy)

300m Run
—————————-

Station 1: Score 2 reps per Rope Climb

Station 2: Score Muscle Ups

Station 3: Score 4 reps per Sled Push completed

Turn2CrossFit – CrossFit

Base Jump (Calories)

Warm up

500m run/row

:30 couch stretch

Iron Cross

Thread the needle

3 Rounds

5 Air Squats

5 clean & jerks

10 pull aparts

“Base Jump”

25Min AMRAP

Buy in

Partner Grace 135/95

Then

Partner A

10 bar hops

50m Farmer Carry 50/35

5 DB Hang Power Cleans

50m Farmer Carry

10 Air Squats

Partner B

Row for cals

Rx+ 185/125

At 3,2,1, GO! Partners will work to complete 30 clean and jerks total. Once completed, partner A will start on the movements and partner B will be rowing.

Total score today is calories rowed