Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Pigeon stretch on box

PVC pass throughs & around the worlds

3 PVC :03 sec tempo OH squat (3 down & 3 up)

*3 ROUNDS OF*

:30 sec DU’s

3 deadlifts 45/35

3 power cleans

3 push jerks

3 OHS

10 Minute EMOM (Alternating Movements)

Overhead Squat

10 Overhead Squats at 50% of 1 RM or something where you can perform 10 challenging, unbroken reps. This bar may be taken from the rack.

Sumo Deadlift High Pull

10 SDLHP at about 50% of 1 RM or something where you can perform 10 challenging, unbroken reps.

“Chocolate Bunny” (3 Rounds for reps)

3 Minute AMRAP:

4 Power Clean and Jerks 95/65

8 Box Jump Overs 24/20″

-Rest 1 Minute

3 Minute AMRAP:

4 Power Clean and Jerks 115/85

8 Box Jump Overs

-Rest 1 Minute

3 Minute AMRAP:

4 Power Clean and Jerks 135/95

8 Box Jump Overs

Accessory Work

Metcon (Weight)

3 rounds

10 prone overhead press

https://youtu.be/1JtDUF7sds4

10 bb good mornings

10/side single leg RDL’s

Score weight of good mornings

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

On a 12:00 clock:

50 cal bike

*EVERY 10 cal PERFORM*

2 bar touching burpees

2 jumping pull-ups

2 air squats

2 DB snatches (2 each side)

Murph Prep

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

100m Run

6 Pullups

12 Pushups

18 Air Squats
Rx+= Vested

“Cadbury Eggs” (Time)

For Time:

25/20 Cal Bike

then

15-10-5

Hang Power Snatch 95/65

Bar Facing Burpees

then

25/20 Cal Bike
Rx+=115/85

Accessory Work

Metcon (No Measure)

3 rounds

10 PVC pipe lat extensions

https://youtu.be/PD7DV8djisU

10 strict butterfly circles

https://youtu.be/GxxkNKTtvqw

10 banded dead bug l/r=1

https://youtu.be/wCwn7-Z-XjE

Turn2CrossFit – CrossFit

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Warm-up

3min Row/bike/ski

Banded shouler strech from rig

20 Banded pull aparts behind head

20 banded pull aparts across chest

2 Rounds:

20 SDLHP w/barbell

10 Barbell shoulder presses

10 barbell push press

5 Jerk Balances

Metcon (Weight)

8 Min EMOM Jerk Work
3 Tall Jerks

2 Split Jerks

https://www.youtube.com/watch?v=IzfogsFG2fQ

1 Jerk Dip + 1 Split Jerk + 1 Jerk Dip + 1 Split Jerk

https://www.youtube.com/watch?v=PTvv1wHl1Nk

Turn2CrossFit – Endurance Club

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DBF is my BFF (Time)

DBF is my BFF

4 Rounds

400-300-200-100m Runs

40-30-20-10 reps with DB

Round 1: DB Reverse Lunge + Squat Clean

Round 2: Double DB Push-Up + Alt Reach

Round 3: DB Toe Touch Sit-Ups

Round 4: Alt DB Cherry Pickers

Buy-Out:

10 Rounds

10 T2B

100m Sprints

Rest 30 seconds

Turn2CrossFit – CrossFit

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Warm-up

400m Run

3 Rounds:

10m inch worms

10m bear crawl

10 summo squats

10 Kettle bell swins

10 goblet squats

Metcon (Time)

40 Rounds for time:

4 DB Squats

3 DB Box Step Ups

2 DB Thrusters

1 DB Devil Press

50/35

https://www.youtube.com/watch?v=zlqEtAUds-I

I go you go by rounds: Partner A will complete a full round and then partner will B will go.

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row

*8:00 min AMRAP OF*

30 DU’s

10 KB swings 35/26

5 KB push press (5 each side)

10 KB russian twists

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Metcon (AMRAP – Rounds and Reps)

Partner Wod

25 Minute AMRAP:

50 Cal Ski (partner holds bear hug sandbag)

25 Synchro Abmat Situps

10-15-20-25-30… Muscle Ups (split)

*Odd sets- Bar Muscle Ups

*Even sets- Ring Muscle Ups
Score= Rounds+reps

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Worlds greatest stretch

*3 ROUNDS OF*

100m run

20m bear crawl

10 supermans

5 pushups
Take 10-15 mins to work on rope climbs and HS walks if you do not have them. This is a good time to practice

“XBOX” (Weight)

24 Minute EMOM:

Minute 1- 2 Rope Climbs

Minute 2- :30 HS walk/ hold

Minute 3- 100m Run+ Max Air Squats

Minute 4- 15 DB Bench Press

Minute 5- 1 Minute Plank Hold

Minute 6- Rest
Score= weight of DBs for bench press

Accessory Work

Metcon (No Measure)

10-20 minute recovery bike

(Zone 2= conversational pace)