Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

4 Rounds: Rotate to next movement every :15

Jumping Jacks

Air Squats

Mt. Climbers

Jumping Squats

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

Power Snatch + Hang Snatch

Power Snatch + Hang Squat Snatch (% of power snatch)
12 Minute EMOM:

build up to your heaviest by increasing every 1-2 minutes. Score your heaviest weight.

“In the Sunshine” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

50m Overhead Plate Carry 45/35

10 Plate Burpees

15 Ball Slams 30/20

200m Run
Plate Burpees= chest touches plate, two foot jump onto plate

Accessory Work

Metcon (No Measure)

ALWAYS OPTIONAL

3 rounds

30s hold top of ring dip

30s hang from pull-up bar

30s hold plank (hands on low rings)

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Warm-up (No Measure)

20/15 Cal Row

20 Banded pull apart

10 Banded pass throughs

20/15 Cal Row

then 2 rounds:

5 Box/Ring Dips

10 Ring Rows

10 Push Jerks

Strict Pull-Ups

Perform 3 sets of max strict pullups. Rest 2 minutes between sets.

Ring Dips

Perform 3 sets of max strict ring dips. Rest 2 minutes between sets.

“Giddy Up” (4 Rounds for reps)

4 Sets:

3 Minute AMRAP:

20/15 Cal Row

12 Push Jerks 95/65

Max Pullups

-Rest 2 Minutes
Rx+=155/105, Bar Muscle Ups

Accessory Work

Metcon (Weight)

OPTIONAL

3 rounds

20m bottom up kettlebell walk

https://youtu.be/V3FjmLsXRBU

8/side bottom up kettlebell kneeling press

https://youtu.be/KV-I2ven4xQ

10 supine eccentric lat raises with PVC

https://youtu.be/pktLlIRiqTk

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m Run

Couch stretch

Achilles stretch

10m inch worm w/push-up

10m broad jump

10 sumo squats

2 rounds:

10 barbell good mornings

10 deadlifts

*add weight second round

Deadlift

Build to a heavy set of 2 using the following rep scheme 5-5-4-4-3-3-2

“On The Run” (Time)

3 Rounds For Time:

16 Deadlifts 225/155

300m Run
Rx+=285/195

Accessory Work

Metcon (No Measure)

3 rounds

25 hollow rocks

30s per side, side plank

20 reverse hypers on GHD

https://youtu.be/3vmbvoT2m-U

Turn2CrossFit – CrossFit

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Warm-up

3 min bike/row/ski

3 rounds:

5 Rack Delivery

5 Tall muscle clean

5 Tall clean

Metcon (Weight)

10 EMOM
3 pausing clean deadlifts to mid thigh into complete 2nd pull.

https://www.youtube.com/watch?v=5NleQRu_hvY

2 Power Cleans+1 Squat Clean

complete these 3 movements as one complex by not letting go of the bar until you complete the final lift.

Turn2CrossFit – Endurance Club

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PoolSide SERC (Time)

500m Row

30 Push-Ups

1000m Row

20 Push-Ups

2000m Row

10 Push-Ups

Rx+= Bench 185/125

Straight Into

500m Run

50/50 Sit-Ups+ Bicep Curls

600m Run

40/40 Sit-Ups + Bicep Curls

700m Run

30/30 SU + BC

800m Run + 20/20

900m Run + 10/10

1000m Run

Rx+ = GHD

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

Partner WOD – Grab a partner and GO!

35 minute AMRAP

50 Calorie Assault Bike

40 Goblet Squats 53/35

30 Syncro Burpees

20 Toes-to-bar

10 DBall over-the-shoulder 90/70
-Split reps up evenly.

-Burpees are to be completed TOGETHER.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row, run, ski, or 3:30 min bike

*3 ROUNDS OF*

10m burpee broad jump

4 medball cleans 20/14

10 KB swings 35/26

“Ill Mill” (Time)

5 Rounds For Time:

500m Row

20 KB Swings 70/53

20 Pushups

20 Wallballs 20/14

20 Pullups

Navy Special Warfare Operator Chief Petty Officer (SEAL), Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit.

Visit this website to donate to the Zack Miller Legacy Memorial Fund

https://www.zackmillerlegacy.com/illmill

Metcon (AMRAP – Rounds and Reps)

Team of 2!

33 Minute AMRAP:

30 HSPU

60 Cal Ski

90 Alternating Wallballs 20/14

60 Hang Power Snatches 115/80

30 Synchro Bar Facing Burpees

*Every 5 Minutes, perform 100m sandbag carry with partner (50m each partner)
RX+= Deficit HSPU 4/3″, WB 25/20, HPS 135/95