CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Alternating Jump Lunges
10 Push Ups
10 Squats
10 Sit Ups
:20 Russian Baby Maker (aka sit it deep squat and use elbows to push thighs outward)
:10 Hold Light DB in O/H Position 1 Hand at a Time and “Get Organized” and Stable.
Mobilize
Back Squat (5×5 Increasing)
Metcon (Time)
4 Rounds For Time (Rx+ 5 Rounds):
12 Alternating Reverse O/H Lunge W/ DB 35/20 (Rx+50/35)
12 Sit Ups W/ one of your DB’s or KB’s in hands
12 Deficit Push Ups w/ Hands on Handles of DB’s as your deficit
Bitch Work
Double Under “Flight Simulator”
5-10-15-20-25-20-15-10-5
Rx+ 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
All sets must be unbroken to continue on. You must stop and restart once completing a set
Let’s just say many of us in the community have a hunch that it is no coincidence that this video was released upon the announcement of Dumbells being incorporated into this year’s Open.
Focus on on the obvious…stability in the shoulders and stability over all.
Watch this as a reference https://youtu.be/J3DxelcaaMU .