CrossFit Turbocharged – CrossFit
Handstand Push-up CrossFit Cherry Hill NJ
Warm-up
10 Air Squats
10 Push ups
:10 Nose and Toes hand stand hold
30 Seconds moderate pace on bike
10 Split jerks with hands on hips (Alternating. Focus on full dip, drive, dip)
Deadlift
9 – 9 – 9
Heavy, smooth, unbroken
Once you build to your weight, try to choose a weight that you will use all three sets. If you over/under shoot, make the adjustment for sets 2 and 3. All reps should be Heavy, Smooth, and Unbroken. We shall be strong when doing 1 rep or 3 or 9 or whatever the amount of reps throw at us.
While this is important for every day life and most sports, it is also important for those interested in competing in CrossFit. There have been many who focus soley on their 1rm or 3rm and then are asked to do 5, 7 or 9 of something heavy being lifted and have failed epicly. Different energy systems play a part in this as well as other factors. You are being trained to be strong no matter the scenario or situation.
Metcon (Time)
For Time:
20 Toes to Bar
15 O/H Squats (95/65) (rx+135/115)
10 Deficit HSPU (minimum 2”) (rx+HSPU on rings or 4” deficit if not ready)
20 Single Leg Burpees (10 on one leg, 10 on the other. No, this is not just for rx+. Scaled 1-standard burpees)
10 Deficit HSPU (minimum 2”) (rx+HSPU on rings or 4” deficit if not ready)
15 O/H Squats (95/65) (rx+135/115)
20 Toes to Bar
Rest minimum 2 minutes and then follow with…
-1 round of 24 calories on rower. Not full sprint, but at 80% of full sprint. (rx+ 2 rounds of 24 calorie sprint on rower with 1 minute break)
– Work on quad mobility using the barbell on top of thigh (roll for 1 min each leg) while waiting for your turn on the bike.