CrossFit Turbocharged – CrossFit

Warm-up

2 rounds of-

10 Banded good mornings

10 Jump Squats

10 HR push ups

10 Single leg bridges (5 each leg)

Deadlift (3-3-3-2-2-1)

Focus on pressing off of the ground with your legs. Also focus on a neutral spine. Now that you know not to round your backs, many tend to hyperextend at the back with too much arch going the other direction now. This is not only not as efficient as possible, but is bad form that can lead to injuries down the road. “Pin the ribs down” , “imagine you are bracing yourself for a punch to the gut”, whatever resonates with you, find a way to remember. This will keep your spine neutral along with proper breath support

Metcon (Time)

*Compare to your score on 11/08/2016*

5 Rounds For Time:

20 Wallballs 20/14lbs (rx+30 reps)

15 Plyo push ups Need hands to only clear floor on this explosive push up before going back down (rx+25 reps)

10 Pull ups (rx+20 reps)
Accessory:

Midline work-

Tabata hollow body holds (20 seconds on 10 seconds off. 2 minutes of a full Tabata round aka ½ of a full Tabata. Rx+ do full 4 minutes of Tabata hollow body (rx+ add 20 Strict L-sit Pull ups)