1/27/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Then 3 Rounds:

5 Up-Downs

5 Inchworms

5 Kipping Swings

5 Box or Ring Dips

Muscle-ups (*10 minutes of practice/progressions!)

Beginners:

10 Min EMOM

-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

-MIN 1: :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

-MIN 2: :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

WOD Warm Up

2 Rounds w/ empty bar:

8 RDL

8 Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Muscle-Ups (Sub: 30 Burpee Pull Ups) (5:00 time cap!)

With remaining time…

2 Rounds:

7 Power Cleans (135/95)

7 Burpees Over Bar

into…

2 Rounds:

5 Power Cleans (155/105)

7 Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)

7 Burpees Over Bar
-Scaled-

Sub 20 Burpee Pull ups or Pull Ups for MUs. (5:00 time cap)

Power Cleans (85/60) or DB Hang Power Cleans (25/15)

All rounds, 5 Burpees Over Bar.

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