CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
20 Singles → 20 Fast Singles → 20 Double Unders
10 Jumping Jacks
10 Front Jacks
10 PVC Pass Throughs
10 PVC Around the Worlds
Then 2 Rounds 5 Reps w/ Empty Bar:
Strict Press w/ :02 Lockout
Push Press w/ :03 Eccentric
Push Press (15 minutes to test 1RM!)
*Beginners, 5 x 3 @ moderate weight, perfecting technique!
Metcon (Time)
1. EVERY 2:00 FOR 2 ROUNDS:
35 Double Unders
15 Push Press (115/75)
-Rest 1:00-
2. EVERY 2:00 FOR 2 ROUNDS:
35 Double Unders
12 Push Press (135/95)
-Rest 1:00-
3. EVERY 2:00 FOR 2 ROUNDS:
35 Double Unders
9 Push Press (165/115)
-Score is your fastest time for each of the three intervals.
-Scaled-
*Sub Plate Hops or 70 Singles
*Weights for Push Press (45/35), (65/55), (85/75).