11/02/2016 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Warm-up

5 of each movement in the dirty 30

but at a warm up pace. Focus on

Getting warm and the skills themselves.

Back Squat

Work up to a heavy single close to 90% of your 1RM

Then…

5×3 @ 90% of your 1RM

Metcon (Time)

The “Dirty 30”

*Only do the Dirty 30 if you can do all movements as rx’d. If not,

you are doing the “Terrible 20”

*Rx+ are doing the full Filthy 50

For time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53/35)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45/33)

30 GHD Hip Extensions (Sub touch and go Deadlifts 95/65) (Rx+ 135/115)

30 Wallball (20/14)

30 Burpees

30 Double-Unders
Truth be told, most of you will be doing the Terrible 20 today. And, that’s awesome. You’re doing heavy back squats prior to and many of you have yet to do a “chipper WOD”.

While this is quite the endurance and stamina work-out, we still want high intensity. So, if that requires a Terrible 20 as opposed to a Dirty Thirty, us coaches will be happy campers.

Chipper’s can be more mental than the typical couplet or triplet, so stay positive through out the WOD. Let those negative thoughts go in and right back. Give them no attention. Stay present and worry about the movement you are currently doing, not the following movements to come.

Naturally, the weights will be scaled for many as well. Although, most of you will be fine with the barbell alone for their push presses. That is rx’d, so there is nothing changing there. Walking lunges can be done in place.

We will start staggered a bit with some starting on the jumping pull ups for example and then finishing with box jumps. Rig space will get tight, as we have both knees to elbows and jumping pull ups. Fortunately, there many movements in this WOD and it will work.

Of course, we are starting out with my personal fav, the mother of all strength movements, the back squat.

Embrace the challenge of the Chipper. Comfort zones don’t do us any good after all.

Okay, let’s go get it guys.

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