CrossFit Turbocharged – CrossFit Classes Cherry Hill

Back Squat (5×4)

Metcon (Time)

In teams of 2 alternating complete rounds, complete 4 rounds each for time of:

5 Thrusters 135/95
10 32/24 kg SDHP
10 Lateral Jumps over bar

Street Cred: 10 tire flips with your partner post WOD as fast as possible, but before cool down.

Coaches Notes:

32/24kg aka 2 pood/1.5 pood aka 70lbs/52lbs…try not to get caught up in all of the different units of measurement. Just work hard and we will fill you in on what KB you’ll need depending on your level.

Thrusters your least favorite CrossFit movement? Remember the ol’ “Be great at some things, be good at everything and suck at nothing”. So, lighten the load if necessary and nail that technique.

When we truly think about it, typically, the only movements we don’t like are the one’s we simply aren’t very good at yet. So, let’s practice. It’s as simple as that. I promise you that you will get the intensity required during the WOD regardless of the speed/load of your Thrusters.

I bring up thrusters in particular because an old injury of mine (non-CF related) makes them difficult for me to personally due. So, just as a reminder, if an injury is preventing you from moving properly, bring that to our attention so that we can help you scale and modify. The last thing we will be is upset with you for having a pre-existing injury.

Many of your coaches also have an MMA or Grappling background with competition injuries, so join the club:) But, do so with our help and in a way that won’t aggravate your injury.

~Coach Brad