Knowledge Bombs

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up

3min Ski/Row/Bike

3 Rounds of:

5 tall high pulls

5 tall muscle snatch (elbows high as and bar close)

5 press behind the neck (maintain snatch grip)

5 OHS

5 drop snatch (working on foot work and punching down)

Metcon (Weight)

10min EMOM
Odd minute: 5 Dip Snatch

Even minute: 3 Snatch balance

Snatch Balance:

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

1 Power Snatch+1 Snatch+1 Power Snatch

Work to a heavy lift. Athlete will perform the 3 lifts without letting go of the bar.

Turn2CrossFit – Endurance Club

View Public Whiteboard

Anni(e)haltion (Time)

500m – 400m – 300m -200m – 100m Runs

50 – 40 – 30 – 20 – 10 Reps

Wall Balls + 100m Run

Abmat Sit-Ups + 200m Run

Plate OH Walking Lunges (35/25) + 100m Run

Banded Good Mornings + 200m Run

Buy Out- 800m Run

RX+ = Vested and T2B

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

300m run

10m toe grab stretch

10m lateral lunge

PVC pass throughs

10 PVC good moornings

*THEN I GO, YOU GO w/a partner, 6 rounds of :40 on :20 of*

Dball over the shoulder 90/60

Metcon (Calories)

With a partner for calories:

Buy in: 800m partner run

20 rounds of:

10 pull ups

10 wall balls 20/14

10 push ups

Buy out: 800m partner run
*Partner A bikes for calories while partner B completes a round*

You can makes this as easy or difficult as you want since its for calories

Think of it as Murph prep

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

1:00 bike

20 slow shoulder taps

1:00 bike

10 box step overs

1:00 bike

20 DB snatch 35/26

1:00 bike

10 inch worms
Move at a steady pace, get your heart rate up & focus on perfect quality

Shoulder Press

3×5 -Rest 2 minutes in between sets

*increase weight from last week, use fractional plates if needed

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here

CrossFit Games Open 22.1 Teens RX (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Teens RX (Ages 14-15) click here

CrossFit Games Open 22.1 Teens RX (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Teens RX (Ages 14-15) click here

CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 bear crawls

12 dumbbell snatches

15 box step-overs

F: 10-lb. dumbbell, 12-in. box

M: 20-lb. dumbbell, 12-in. box
To learn more about CrossFit Games Open 22.1 Foundations (Ages 16-54) click here

CrossFit Games Open 22.1 Masters Scaled (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 10-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 20-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Masters Scaled (Ages 55+) click here

CrossFit Games Open 22.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 10-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 20-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Teens Scaled (Ages 14-15) click here

CrossFit Games Open 22.1 Masters Foundations (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 bear crawls

12 dumbbell snatches

15 box step-overs

F: 10-lb. dumbbell, 12-in. box

M: 20-lb. dumbbell, 12-in. box
To learn more about CrossFit Games Open 22.1 Masters Foundations (Ages 55+) click here

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:30 min row, bike, ski, or 500m run

Couch stretch

Worlds greatest stretch

*INTO 12 ROUNDS OF :20 on :10 off*

Jumping jacks

Flutter kicks

Jump to plate 45/35

Mt climbers

“Lincoln” (4 Rounds for calories)

5 Minute AMRAP of each movement:

Max Cal Row

Max Cal Ski

Max Cal Bike

Max Meters Run

*transition quickly to next movement

Score cal/meters for each movement

Accessory Work

Metcon (No Measure)

Take it easy, get ready for the Open!

Do some banded shoulder stretches on the rack.

Couch stretch

Pigeon

Cobra

Down dog

(30-60 seconds each)

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00 jump rope (single, single, double)

Iron cross stretch

Thread the needle

10 open/close arms

*INTO 3 ROUNDS OF*

200m run

6 push-ups

6 banded Russian KB swings 53/35

12 Russian twists 15/10

Handstand Skillwork

4 Sets-

A. Wall walk up to 10 shoulder taps

B. 40m Single Arm OH KB Carry (heaviest possible)

-Rest 1 minute between sets
Score- shoulder taps

“Washington” (3 Rounds for time)

3 Sets:

Buy In- 200m Run

then

21-15-9

Push Press 75/55

KB Swing 53/35

-Rest 1 minute
Score=time for each set

Try to stay consistent and keep weight light so that you can go unbroken.

RX+=95/65

Accessory Work

Metcon (Weight)

3 rounds

5 front rack lunges (barbell) L/R=1

30s front rack hold

From rack, score weight, keep it light if you are doing the open!

Metcon (Weight)

3 rounds

5 front rack lunges (barbell) L/R=1

30s front rack hold

From rack, score weight, keep it light if you are doing the open!

Turn2CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400m row

10m elbow/reach stretch

*THEN 2 ROUNDS OF*

50 singles

10 scapula pull-ups

10 jump squats

10 deadlifts 45/35

10 squat cleans
-2 round perform toes 2 bar

*ADD WEIGHT*

https://youtu.be/pE8PJsWEV7k

Every :20 x 30

1 Squat Clean

(70-80% of 1RM)
Make sure to stay between 70-80% for the entire 30 sets

“Deuces” (2 Rounds for reps)

12 Minute AMRAP:

10 Toes to Bars

8 Box Jumps 24/20

6 Deadlifts 225/155

-then-

8 Minutes to find MAX Squat Clean
*Score total reps for AMRAP and heaviest weight for squat clean

Accessory Work

Metcon (Weight)

3 rounds

10 skull crushers

10 barbell bicep curl

10 prone overhead press

https://youtu.be/PF8YfI0gxWU

Score weight of skull crushers