Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Iron cross

Thread the needle

Couch stretch

Pigeon stretch

*8 ROUNDS EVERY :30 sec*

20m shuttle sprint

2 burpees

2 jump squats

Metcon (Time)

12 Rounds as a team:

10 single DB overhead walking lunges 50/35

10 single DB hang clean & jerk (5/5)

10 single DB step-ups 24″/20″

200m partner run
round 1: Partner A does lunges & step-ups

Partner B does hang C&J

round 2: Partner A does hang C&J

Partner B does lunges &step-ups

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10 arm circles (forward & backward)

10 open/close arm

*3 ROUNDS OF*

5 ring row

5 push ups

5 air squats

Shoulder Press

Spend 12 minutes to build to heavy 1 RM Press. Use fractional plates as needed.

IRVINE (Time)

For Time

400 meter Run

23 Push-Ups

53 Goblet Squats (53/35 lb)

400 meter Run

23 Push-Ups

53 Kettlebell Swings (53/35 lb)

400 meter Run

Metcon (AMRAP – Reps)

Teams of 2!!

25 Minute AMRAP:

80 Cal Ski

40 Power Clean and Jerks 95/65

40 Pullups

60 Cal Ski

30 Power Clean and Jerks 135/95

30 Pullups

40 Cal Ski

20 Power Clean and Jerks 155/105

20 Pullups
Rx+= 135/95, 155/105, 185/135

Accessory Work

Metcon (No Measure)

3 rounds

10 scap pull-ups

10 strict pull-up

(If you can do strict pull-ups, do strict c2b)

10 ring dips

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Warm-up (No Measure)

On a 12:00 clock:

500m run or row

Worlds greatest stretch

*THEN 10-1, 10-1 OF*

Abmat sit-ups

Mt. Climbers (r/l=1)

“It’s A Trap” (Time)

For Time:

60/48 Cal Bike

1000m Row

800m Run

1000m Row

60/48 Cal Bike
RETEST from 5/5/21

Accessory Work

Metcon (No Measure)

3 rounds

GHD work

10 hip extensions (add weight if possible)

10 GHD hip extension rows

https://youtu.be/PTIjRSr47b8

10 reverse hypers on GHD

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

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

10 banded pull aparts

10m elbow/reach

*INTO 3 ROUNDS OF*

100m run

10 hallow rocks

2 wall walks

5 thrusters 45/35

Handstand Walk

2 Minute AMRAP:

Max distance HS Walk

*scaled versions

-Wall Walks (Max Reps)

-Bear Crawls (Max Distance)

Choose one version of this to complete. We will be retesting this at the end of the cycle.
Record distance in total meters

“The Rolling Stones” (Time)

In 8 Rounds, (2 min WORK, 1 min REST)

Complete the Chipper for total time:

50 Front Squats 135/95

40 Jerks

30 Clusters

*begin each round with 100m SPRINT
RX+=155/105

*remember the reps you left off on for the previous round and continue to chip away at the barbell work.

*your score is total time to complete the work (including rest time)

*1 second penalty for every rep missed

RETEST from 4/26/21

Accessory Work

Metcon (No Measure)

3 rounds

10m monster walk forward

10m monster walk backward

10m/side monster walk sideways

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Warm-up (No Measure)

1:30 slow pace bike

Iron cross stretch

Thread the needle

Couch stretch

1:30 moderate pace bike

10 PVC pass throughs

10 PVC muscle snatches

10 PVC OH squats

1:30 fast pace bike

3 Position Snatch Pulls

4 Sets:

3 Position Pause Snatch Pull

*3 second pause 1″ off floor, at knee, and at pockets
*Build to heavy in 4 sets.

Use this as a primer for heavy lift to follow.

Snatch

Take 12 minutes to build to heavy squat snatch.

“Double Dribble” (Time)

4 Rounds For Time:

400m Run

12 Power Snatches 95/65
Rx+=115/85

Accessory Work

Metcon (Time)

3 rounds

10 rower pike ups

https://youtu.be/6O8kZDgsRmo

10 banded good mornings

30s L-sit (on rings or parallettes)

Keep track of your maximum hold on the L-sit

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row

10 banded pull aparts (OH & across chest)

*INTO 3 ROUNDS OF*

10m burpee broad jump w/2 air squats

5 :03 sec tempo supermans

5 deadlifts

5 front squats
Add weight each round

Front Squat

Take 15 Minutes to build to 1 RM Front Squat. Use the following rep scheme as a guide in building to your 1 RM. (5-5-3-3-1-1-1)

“Pi Day” (AMRAP – Rounds and Reps)

14 Minute AMRAP:

3 Deadlifts 225/155

6 Toes to Bars

9 Air Squats

12 Burpee Box Jumps 24/20″
Rx+=275/205

Accessory Work

Metcon (Weight)

3 rounds

10 prone overhead press

https://youtu.be/1JtDUF7sds4

10 supine lat extensions with PVC

https://youtube.com/shorts/Xqzn43o6nm4?feature=share

THEN 1 round

5/side bottom up kettlebell Turkish get ups

(Go light!)

Turn2CrossFit – CrossFit

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Warm-up

3min row, bike, ski

Lacrosse ball smash Lats

Thread needle stretch

3 rounds:

10 Jumping squats

10 SDLHP with kettlebell

10 russian kettlebell swings

5 behind the neck snatch grip press

5 EMOM Snatch pull + 5 EMOM 3Muscle Snatch/3 OHS (5×5)

Athlete will perform 5 snatch pulls. These do not have to be done un broken. Keep arms straight focus on shrugging the shoulders up and back.

https://www.youtube.com/watch?v=3jO3N3Rlup0

After first EMOM we will take a quick 2 min break and go into 5 rounds of 3 muscle Snatch and 3 OHS

Score your weight for the snatch pull.

2 Power Snatch+1 High Hang Squat Snatch+1 Low Hang Squat Snatch