CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
:12 of Banded Good Mornings
:12 Alternating Jumping Lunges
12 Hand Release Push Ups
Back Squat
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then…
5×3 @85% of your 1RM
The heavy single does two things: get you ready to toss around the triples, and teach the body that heavy weights are your friend. Anything close to 95% or above and you’re missing the point.
Metcon (Time)
Metcon
4 Rounds For Time:
15 (Rx+25) Box Jumps (Rx+30/24″)
5 (Rx+10) Chin Ups (with 2 second eccentric slow down on way down)
15 (Rx+25) Push Ups w/ Hands on 2″ worth of Plates
For the Push Ups, your chest should drop to the floor between the plates that your hands are on. It’s a deficit Push Up. Remember that even Rx’d aka “as prescribed” (not talking about Rx’d+) is still high level. For the box jumps this could mean literally, but do a height or a weight or a defecit that challenges you to your limits. And, know that it would be very common for those limits to not yet be at Rx’d level. This goes for all WOD’s.
For the Chin Ups, while this is a “for time” Met-Con, stick to the slowed eccentric way back down to your starting position. No worries if you’re not good at counting to two ha. At a minimum, make it a rule that today you shall go down slower than you went up and we should be in business.
B*** Work (for all, not just Rx+)
1500 Meter Team Row (Each team member contributes to minimum 200 meters. Others will do much more. Go for the win here against the teams next to you. Let the team vs team competition format motivate you to push harder and give it everything ya got)
Coaches Notes:
Guys, for real way to get after it today/yesterday (Monday), especially with a couple of new movements added to the mix. Like I said in one of my classes “Everything is everything. Rudy Nielson from Outlaw way was the first person I heard throw around this phrase.
What does “Everything is Everything” mean in the context we are talking about? Rudy would tell you that it means that if you train every movement as though it relates to everything else, you’ll be much more successful. In other words, everything we do should carry over, or have transference, into everything else we do.
So, when you did hand stand holds or walks, you needed to keep a tight midline, shoulders locked out etc…just as you would if you were doing a strict press and just as you would for a dozen other movements. Our split Jerks earlier and the handstands are more related than one might think. I could go on about the same thing in regards to the most important aspects of your barbell lunges today. Anyway, good stuff guys.
Go get after it today.