CrossFit Turbocharged – CrossFit

Warm-up

2 sets of

6 Scapula squeeze strict pull ups (just raising your body about 3-4”, until your scaps are squeezed together, lower traps, lats and rhomboids fully engaged and rotators are getting mobile and warm)

:10 Noes and Toes HS holds against wall

6 Split Jerks with hands on the hips. (Hold end position for pause, recover and repeat)

Split Jerk

3×3 strict press with the last rep being a push press followed by…

5×1 Split Jerk @ 90% (back it off to 70%-80% if footwork is not yet on par and if not getting full hip extension before getting under the bar. There is a lot of technique going on here. We are working strong side only)

Metcon (AMRAP – Rounds)

AMRAP in 10 minutes (rx+14 min) of:

4 HSPU’s

8 Goblet Squats (53/35) (rx+70/53)

12 Ski with Bands (as fast as possible, not same as used in warm up. Let the band spring you back up as opposed to trying to control it slowly on it’s way back up. Black or red band)

2 minute rest followed by…

2 sets of max pull ups (1 set scaled 1) (Kipping, Butterfly, Strict…whichever gets the most out of you)