CrossFit Turbocharged – CrossFit
Warm-up
Warm Ups-
1 Round Barbell Complex
8 Dead Lifts (barbell to mid shin and back up)
8 Hang Power Cleans
8 Strict Press
8 Back Squats
Followed by 1 set of…
8 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 mobile and warm)
10 push ups
Weighted Chin-Ups
5×3 weighted chin ups
(Palms face you. Strict of course. DB hold between feet or use belt Do first set no weight just as you’d “work up to” any heavy lift. The goal for those who have yet to do a strict chin up is to work your way up to using a smaller band for 3 reps)
Metcon (AMRAP – Rounds)
EMOM for 10 minutes (rx+14 minutes)
Every minute on the minute with one added element. You will be adding one rep to each movement every minute starting at minute 5. As you can see, this is an EMOM that gets more difficult the longer you are into it. Take this as an opportunity to develop mental toughness when things get tougher later into a round of anything. You will likely end up with no rest towards the end. That’s okay. If you don’t finish a set within a minute, make the following minute your rest.
Rx+, add an additional minute to your EMOM for every time you don’t finish a set within your minute. Only do this up to a max 5 added minutes. So, max rx+ is a potential 19 minutes if you were unable to complete your sets in time for at least 5 of the minutes in your metcon. Do not add extra reps during these over time minutes
6 Lateral burpees over bar jump
6 Hang Power Cleans (95/65) (rx+135/115)
Immediately followed…
by 30 (rx+ 50) mountain climbers when metcon is complete (yes, classic mountain climbers as fast as possible)
Accesorry-
This is a great time for us to work on our skill work and weaknesses. You are working at a relaxed pace, except for when you are in the middle of practicing a movement. No specific amount of reps or sets. Just learning.
Ring Muscle Up Progression work- Work at least one of the of 2 progressions listed or one that a coach recommends is good for you that may not be listed below.
1. The transition into the dip starting by sitting on band, pulling up almost horizontal to the ground and explosively transitioning into the dip by doing an aggressive sit up.
Carl Paoli is one of the best at demonstrating MU progressions. Check him out doing this exact movement for a head start here
https://www.youtube.com/watch?v=IbEUM6KQNzg
2. “Hips to Rings” AKA Kipping or “swinging” from rings only- You’ve done toes to bar, kipping pull ups etc…all we are doing is the same shoulder “opening and closing” for our kips. With the ultimate goal being getting a good enough kip so that you are horizontal to the floor (back facing the floor by pushing “down” on the rings as you would for toes to bar).
This is right before you’d transition in into your sit up and dip. But, we are stopping at the swings themselves. Of course, the rings are less stable, so use crash mats and be sure to use a “false grip”. If you don’t feel up to trying it on the rings, try some hips to bar kipping pull ups which you’d need for your bar mu’s anyway.