CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of Each:
10 Single alternating leg bridges (5 on each side. Just like your pushing your hips up to the sky when using both legs at once. Squeeze glute at top)
10 Push-ups
10 seconds hollow body (only lower lumbar touching the mat. Be strict down to pointing the toes and arms next to your ears)
10 seconds hollow arch (“supermans” squeeze scaps together)
Rope Climb
Take a few minutes to get re-acquainted with rope climbs. If you’ve never learned them, take 5-7 minutes to learn from the beginning, but expect to do a scaled version in todays met-con)
Front Squat
Pause Front Squat – 3-3-3-2-2-1
The pause work in this cycle is specifically for mobility and positional awareness purposes. The more you need it, the longer you need to pause. The pause should range from a 1-3 seconds. If the movement looks different on the way up than it did on the way down, you’ve gone too heavy. The goal as the weeks progress is to either match challenging weights with greater ease or continue with the same ease at a higher weight. Leave the ego behind
Metcon (No Measure)
Teams of 3 EMOM Style For 13 Rounds (Rx+ 16 Min)
(2 people are working while the 3rd is taking their minute off. Partners working are doing so EMOM style. They rest for the rest of the minute after finishing their set. Rotate stations at the end of each minute. Each partner will be be working for 2/3rds of the time naturally)
8 O/H squats (No more than 60% of what your max was on the front squat today. The extra rest time is so that your form is on point for the O/H Squats with in the WOD. Rest for the ) (same weight for Rx+ but 10 reps)
3 Rope Climbs (use your legs! Scale by sitting down underneath the rope and pulling yourself up to the point that where you can use your legs, do so until you are standing. That = 1 climb. (Rx+ sorry guys, don’t use your legs. Legless rope climbs today but 1 rather than 3. Use crash mat and coach spotting)
Movement #3, your minute off. Enjoy.
Coaches Notes:
Well, it’s hard to have many notes left when you’ve written them all with-in the WOD.
A message to RX+ peeps. Some of you may hit a brick wall on a movement. You might feel like your killing it with most of your movements, but never got your rope climbs down.
It’s all good. So, you do what the rest of the class is doing for rope climbs. Rx+ is not black and white. It’s doing the extra work when it is physically possible for you and when you know the movement.
In the same vein, the regular class’s WOD isn’t always black and white for everyone. We want to challenge those on the cusp and some of you may attempt a legless rope climb or today’s assault bike bitch work (not both though) if you ask a coach and get permission. Sometimes us coaches will be telling you to bump a movement up to Rx+ if we feel you are ready. Again, that is typically 1 movement or one small piece of what the Rx+ is doing that day.
Last word of advice…the legless rope climb already sounds difficult, but it’s even more difficult than it sounds. So, even Rx+, make it your goal to get half way today.