CrossFit Turbocharged – CrossFit
Warm-up
5 Slow Ring Rows
10 Light KB/DB Push Press (5 each arm)
10 Light Goblet Squats w/ KB/DB
10 Sit Ups
10 Jump Squats
10 Spiderman Push Ups
Mobilize w/ heavy emphasis on shoulder girdle and thoracic med ball for 30-60 seconds
5-8 Min Pistol Progression Practice
Deadlift
Touch and Go Deadlift
1×6 @70%
1×5 @80%
1×4 @90%
1×1 @97.5-100%
Metcon (Time)
For Time:
Open Competitors- The use of DB’s vs a Barbell is up to you. If you are not yet feeling stability with the DB’s, they are recommended.
20 Burpees
20 Alternating Pistols
20 Push Press 75/55 Barbell 35/20 DB’s/KB’s Rx+50/35lbs
15 Pistols
15 Push Press
10 Pistols
10 Push Press
5 Pistols
5 Push Press
20 Burpees
ACCESSORY
50 Butterfly Sit Ups AFAP Rx+75 (meet standards. Shoulders come in front of hips at the finish of each rep)
Open Competitors…Tips
Train at the same time: Set your Fridays/Saturdays up exactly like you plan to during The Open. Figure out your schedule now and train at the same time you plan to do The Open workouts.
Prime before the workouts: – ensure you are nice and loose and then spike your heart rate
Do the met-con first: make it the number one priority so that you can crush the stressful, important part of your day, get it out of the way and then focus on the rest of your training.
Film it and/or have a judge:– ensure that you are meeting the standards on every rep.
Review your performance:– go back and review your video. Were your reps efficient, did all of them count? Were there times when you rested a bit too long? Could you have changed anything in order to get a better score?