CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Alternate Lunges
10 Push Ups
10 Scap Pull Ups
:20 Dead Hang on Rig
10 Leg swings outside to inside with each leg while holding rig or wall
:20 Samson Stretch (each side)
Mobilize
Weighted Chin-Ups
Weighted chin ups 3×3 Check previous weight and lets shoot for a 5 % increase for those who are ready today. Do not allow complacency i.e., to use the same weight you did last time simply because you “think” it is all you can do.
Then (Or the movements in reverse order. Either way):
Bulgarian Split Squat
Bulgarian Split Squat 3×5 Heavy and Stable on each leg with one foot on bench or box and dbs or kbs at a moderate weight. For those who are now getting the hang of this and doing the movement correctly, it’s time to bump up the weight to 70-80% .
Metcon (Time)
5 Rounds For Time:
Buy in: 50 Air Squats
15 Deficit Push Ups on plates (rx+ on minimum 45lb plates or on rings lowered 3” from ground)
10 Dips on rings Kip for efficiency and speed if you are planning to do the Open.
8 2 Pull ups + 2 Toes to Bar Repeat. In other words, 16 reps total between the 2 pull up followed by the 2 T2B. Repeat this way of alternating back and forth until you complete the set of 16 movements on the bar