Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10:00 AMRAP of:

200m run or ski

10 kipping swings

5 burpee to plate/plate ground to overhead 25/15

5 jump squats

10 plate russian twists

“The 29” (Time)

4 Rounds For Time:

29 KB Swings (53/35)

29 Situps

29 Box Jumps (24/20″)

29 Knees to Elbows

29 Burpees

Metcon (Calories)

Teams of 2!

35 Minute AMRAP:

Buy In: 100 Cal Ski

then..

20 Rounds (I Go, You Go)

10 Wallballs 20/14

8 Burpees over the bar

6 Power Snatches 95/65

in remaining time max cal ski

*athlete must complete full round before switching.

Score= Calories on the ski
Rx+=WB 25/20 , BB 115/85

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

500m run

Achilles stretch with band

Shoulder stretches with band on rig

Pigeon Stretch

Iron Cross

*4 ROUNDS OF :20 sec OF WORK*

DU’s

Mt Climbers

Hollow Hold with plate overhead 15/10

“Pick and Roll” (5 Rounds for time)

Every 6 Minutes x 5:

500m Run

35 Double Unders

10 Ring Dips

:45 Weighted Leg Raise Hold
Score= Time for each 500m Run

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3:00 min bike or row

Couch stretch

10m walking lunges

15 tuck jumps

3:00 min bike or row

Iron cross

Thread the needle

10 kipping swings

5 Push Press+5 Push Jerk+5 Thrusters

Every 2 Minutes X 6

10/8 Cal Bike

10 Step Barbell Lunge

*Front Rack or Overhead Position.
*Choose moderate/heavy weight

“Stutter Step” (3 Rounds for distance)

3 Rounds: (4 Minutes WORK/1 Minute REST)

18 Push Press 95/65

15 Toes to Bars

12 Box Jumps 24/20″

Max Rowing for distance in time remaining.
Rx+= 135/95

Score= Max Row Distance

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

On a 12:00 clock:

300m run/row

10 PVC pass throughs

4 90/90 hip stretch (2 each side)

3 yogi push ups

*AMRAP WITH REMAINING TIME*

2 wall walk

3 power cleans 45/35

3 front squats

3 split jerks
https://youtu.be/VBBnG1TTeL8

10 Minute EMOM

Front Squat

2 Front Squats. Can be taken off the rack if available. Choose heavy weight for 2 reps

Split Jerk

2 Split Jerks. Can be taken from the rack. Choose challenging weight for 2 reps. Focus on footwork for the split jerk.

“Full Court Press” (AMRAP – Rounds and Reps)

15 Minute AMRAP:

200m Run

15 HSPU

5 Squat Cleans 155/105
Rx+= 175/125

100m=1 rep

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

300m run

10 arm circles (forward/backward, big/little)

10 open/close arms

*3 ROUNDS OF*

3 ashleys

100m run
Ashley= 1 burpee, 1 jumping pull-up, 2 air squats

Murph Prep

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

300m Run

10 Pullups

20 Pushups

30 Air Squats
Rx+= Vested

100m=1 rep

“Handles” (Time)

5 Rounds For Time:

2 Rope Climbs

100m Farmer Carry 53s/35s
*use DBs if KBs are not available

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

3min Bike/row/ski

3 rounds:

10 front squats with barbell

8 muscle cleans

5 tall cleans

Metcon (No Measure)

6 EMOM x2
1st 6 min EMOM

3 split jerk balance + 2 pause jerks

2nd 6min EMOM

3 Clean High pulls+2 low hang squat cleans

3 Cleans+2 Front Squats+1 Jerk

Athlete will perform this complex unbroken. The cleans are squat cleans. Work up to a heavy weight.

Turn2CrossFit – Endurance Club

View Public Whiteboard

“Endure” (Time)

Team of 2

For Time:

500m run (together)

100 db burpee deadlifts 50s/35s

500m run

100 hspu

500m run

100 power cleans 175/125

500m run

100m tank/sled push (heavy)

500m run

100 pull-ups

500m run

100 ghd sit-ups
*all running is done together and reps split evenly