CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Jump Rope
3 Wall Walks
Then 2 Rounds, holding light KB:
10 Alternating Forward Lunges
10 Alternating Reverse Lunges
10 Box Step Ups
Back Rack Lunge (4 x 8 AHAP)
Metcon (Time)
For Time (12:00 Time Cap):
21 Front Squats 95/65 lb
21 handstand push-ups
15 Front Squats 95/65 lb
15 handstand push-ups
9 Front Squats 95/65 lb
9 handstand push-ups
21 Front Squats 135/95 lb
50-ft. handstand walk
15 Front Squats 135/95 lb
50-ft. handstand walk
9 Front Squats 135/95 lb
50-ft. handstand walk
-Scaled-
For Time (12:00 Time Cap):
21 Front Squats 45/35 lb
21 HRPU
15 Front Squats 45/35 lb
15 HRPU
9 Front Squats 45/35 lb
9 HRPU
21 Front Squats 65/45 lb
50-ft. Bear Crawl
15 Front Squats 65/45 lb
50-ft. Bear Crawl
9 Front Squats 65/45 lb
50-ft. Bear Crawl
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes