Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Banded shoulder stretches on rig

5 strict press 45/35

5 behind the nexk strict press 45/35

*2 ROUNDS OF*

5 push-ups

5 power cleans

5 push jerks
Add weight 2nd round

15 Minute EMOM

1 Clean and Jerk
Build up to a heavy clean and jerk over the 15 sets. Try to increase weight every 1-2 sets. Cleans may be done as power or squat and jerks as push or split.

“Blast Off” (Time)

For Time:

10-1

Power Clean and Jerks 135/95

Lateral Burpees over the Bar
Rx+=155/105

Accessory Work

Metcon (Weight)

Build to

90s hold bottom of back squat

60s hold bottom of front squat

30s hold bottom of OHS

(All reps 50-60% of 1RM)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2:00 min bike (slow)

10m elbow/reach stretch

20m Bear crawl

2:00 min bike (moderate)

10 air squats

10 kipping swings

1:00 min bike (fast)

5 back squats 45/35

5 knees to elbow

Back Squat

Take 15 Minutes to build to a heavy set of 5 reps

“Pedal to the Metal” (Time)

5 Rounds For Time:

15 Toes to Bars

15/12 Cal Bike

Accessory Work

Metcon (No Measure)

3 rounds

10 halos with plate

https://youtu.be/hGl741wWdpA

10 Lu raises

https://youtu.be/J7zEP4WujbQ

10 prone overhead press

https://youtu.be/1JtDUF7sds4

Turn2CrossFit – CrossFit

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Update: (No Measure)

This week and the next week will be transitional weeks out of the last stamina cycle into a more traditional strength cycle. During this time, we will hit some heavy lifts and some benchmark workouts. Following these two weeks we will start a new cycle focusing on strength and gymnastics skillwork.

Warm-up (No Measure)

200m row

:30 sec couch stretch

:30 sec pigeon stretch on box

150m row

10 box step-ups

10 supermans

100m row

:30 sec Iron cross

:30 sec Thread the needle

“Partner Rowling” (AMRAP – Reps)

20 Rounds (I Go, You Go)

100m Row

*Try to land exactly on 100m, for every meter you are over or under perform 1 burpee.

**Each athlete will be keeping track of their score. At the end of the 10 rounds, you must do the total amount of burpees for the meters you were off. On the round of 10, if you land exactly on 100m you get to replace one of the high scores and then do another round.

***While one partner is rowing the other partner will be doing their burpee penalty.
Score your total burpees

“Hops” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Box Jumps 24/20″

25 Cal Row

35 Abmat Situps
Rx+=GHD Situps

Accessory Work

Metcon (No Measure)

3 rounds

10 supine lat extensions with PVC

https://youtu.be/pktLlIRiqTk

10 rower pike ups

https://youtu.be/6O8kZDgsRmo

10 supermans

Turn2CrossFit – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Here are some other options for “Murph”

“Half Murph”

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

**This may also be done as Partner Murph

Turn2CrossFit – CrossFit

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Warm-up

3min Bike/Row/Ski

8 Lu Raises

5 Tall Muscle Snatch

5 Muscle Snatch

5 Power Snatch

5 Behind the neck snatch press

Metcon (Weight)

10 EMOM

2 Pause power snatch at mid shin+2 Pause power snatch right above knees

1 power snatch+2 hang power snatch+1 power snatch

Turn2CrossFit – Endurance Club

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Metcon (10 Rounds for reps)

40 Minutes Total Time:

2 times through, 4 min stations

Station 1: 500m Run or 30/25 Cal bike

Max Plank Hold

Station 2: 400m Run or 25/20 Cal Bike

Max GHD/Abmat sit-ups

Station 3: 300m Run or 20/15 Cal Bike

Max DB Box Step Ups 50/35, 20″

Station 4: 200m Run or 15/12 Cal Bike

Max Tank Push

Station 5: 75 Double Unders/ 150 Singles

Max Distance Single Arm Overhead KB Walk 53/35 (switch every 10m)

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10m inch worm

10m lateral lunge

*EVERY 1:30 for 6 rounds with partner*

5 Dball over the shoulder (each)

:30 sec HS hold

Metcon (Calories)

3 rounds for calories (7:00 min work/ 3:00 min rest):

Partner A: Bike for calories

Partner B: 9 deadlifts 95/65

7 hang power cleans 95/65

5 shoulder to overhead 95/65

*switch after partner B is done*

*every 2:00 min (during work) 10 synchro reverse lunges*

*score is total calories*
RX+= 135/95