10/31/19 HAPPY HALLOWEEN! COSTUME WOD!!

CrossFit Turbocharged – CrossFit

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Warm-up

3:00 Bike/Row

Into…

3 Rounds:

5/5 Single Leg KB RDLs

5 KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Muscle-ups (*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.

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

400m Run or 500m Row

30 Air Squats

30 Wall Balls (20/14)

400m Run or 500m Row

30 KB Swing (53/35)

30 Mt. Climbers (L + R = 1 rep)

400m Run or 500m Row

30 Slam Ball (20/14)(RX+40/25)

30 Alt. Lunges
-Scaled-

16 Min AMRAP:

200m Run or 300m Row

20 Air Squats

20 Wall Balls (14/10)

200m Run or 300m Row

20 KB Swing (26/18)

20 Mt. Climbers (L + R = 1 rep)

200m Run or 300m Row

20 Slam Ball (14/12)

20 Alt. Lunges

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