Knowledge Bombs

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2 rounds of:

300m row

10 PVC pass throughs

10 Superman’s

5 Ashley’s

8 plate front squats 15/10
Ashley = burpee, jumping pull-up, 2 air squats

https://youtu.be/1_r-jPvEVoc

Paused Front Squat

3×5 Front Squat with 3 second pause

-Rest 2 minutes in between sets

Add weight from last

“Mt. Rushmore” (Time)

For Time:

500m Row

30 Overhead Squats 95/65

30 Hang Power Snatches

30 Burpees over Bar
Rx+=135/95

Accessory Work

Metcon (Time)

3 rounds

10 ring rows (feet elevated)

10 ring push-ups

30s top of dip ring hold

(Bonus for L-sit in hold)

Score max time in hold

Turn2CrossFit – Endurance Club

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“Resolute” (AMRAP – Rounds and Reps)

40 Minute AMRAP:

50m Run

5 Burpees

5 Abmat Sit-ups

100m Run

10 Burpees

10 Abmat Sit-ups

150m Run

15 Burpees

15 Abmat Situps

*continue adding 50m Run + 5 Burpees + 5 Abmat Situps each round
Score rounds completed and reps

Every 50m= 1 Rep

Rx+=vested

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

20 SDLHP w/barbell

10 Barbell shoulder presses

10 barbell push press

Metcon (No Measure)

12 EMOM Jerk work
4 rounds:

Dip Squats- 30 sec Mark

https://www.youtube.com/watch?v=OCMVkEKOj0w&t=27s

Push Press+Pause Jerk+ Jerk

Athlete will perform one Push Press into one Pause Jerk into one Jerk.

Pause Jerk: Athlete will pause at the bottom of the dip of the jerk for 2-3 secs then go into a full Jerk.

https://www.youtube.com/watch?v=wIv9MonbjNI

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

:30 sec pigeon stretch

10 banded pull-aparts (across chest & overhead)

10 arm circles (forward & backward)

*THEN 3 ROUNDS OF*

:30 sec handstand hold

10 medball cleans 20/14

10 hallow to superman

5 shoulder press
Add weight each round

Shoulder Press

3×5 -Rest 2 minutes

*add weight from last week

“SGT Ansari” (Time)

4 Rounds For Time:

5 Hang Cleans 135/95

11 Toes to Bars

29 Wallballs 20/14
This hero workout is dedicated to Sgt. Kelvin Ansari, 50, who was killed on May 11, 2019 when shots broke out after he and other officers approached a suspected vehicle as part of a robbery investigation.

We first found this workout posted as part of a series of African American History WODs by Granite City CrossFit @granitecitycrossfit (Waite Park, MN, USA).

Metcon (Time)

Teams of 2!

10 Rounds For Time:

4/3 Muscle Ups

8 Ground to Overhead 95/65

12 Wallballs 20/14

*Complete 10 rounds with your partner. You will alternate movements. Athlete 1- 4/3 Muscle Ups, Athlete 2- 8 Ground to Overhead…

*20 Min Time Cap

Accessory Work

Metcon (Distance)

Drag the tank 250m (walk backwards)

Grab a lacrosse ball and spend 5-10 minutes finding all of your sore spots from the week!

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m row (20-23 spm)

Couch stretch

Worlds greatest stretch

300m row (24-27 spm)

10m toe grab stretch

10m lateral lunge

200m row (28-31 spm)

Banded shoulder stretches on rig
Don’t rush the stretches today!

“Heart On Your Sleeve” (3 Rounds for reps)

4 Sets

1 Minute WORK/ :30 REST

Calorie Ski

-After 4 sets rest 1:30 and transition to next movement

4 Sets

1 Minute WORK/:30 REST

Bar Facing Burpees

-After 4 sets rest 1:30 and transition to next movement

4 Sets

1 Minute WORK/ :30 REST

Cal Row
Score= Total reps/cals for each movement

*Sub ball slams for cal ski if it is full

Accessory Work

Metcon (Weight)

Build to

90s hold bottom of back squat

60s hold bottom of front squat

30s hold bottom of OH squat

All reps 30% of 1RM

Score weight of OHS

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

400m run

Iron cross

Thread the needle

7:00 AMRAP OF

10m Duck Walk

10 DB Thrusters (light weight)

20m Bear Crawl (Forward & Backwards)

:30s Handstand Holds

Handstand Skillwork

4 Sets:

A. HS hold w/plate on the floor- lift hands onto plate for 5 steps each side

B. 3 HS walk to wall or HS walk with spotter

-Rest 1 minutes
Score= reps of total steps onto plate

“Cupid’s Arrow” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 DB Thrusters 50s/35s

20 HSPU

30 Pullups

40 Abmat Situps
Rx+= GHD situps

Accessory Work

Metcon (Weight)

3 rounds

10 reverse hyper on GHD

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

10 GHD rows

https://youtu.be/hnEEPng9llg

10 lat eccentrics with PVC

https://youtu.be/qsLOcUKKik8

Score weight of rows

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run or row

2:00 jump rope

10 PVC pass throughs & shoulder stretches

10 pushups

10 “high & outside elbows” 45/35

10 muscle snatch

10 behind the neck snatch grip push press

10 medball power snatches 20/14
https://youtu.be/MbJOyArP6gw

15 Min EMOM

Power Snatch+ Hang Power Snatch

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here

Accessory Work

Metcon (Time)

4 rounds

400m run

Rest equal to run time

Score slowest run