11/19/2016 Cherry Hill CrossFit Workouts

CrossFit Turbocharged – CrossFit

Warm-up

10 Squats

50 meter row

10 push ups

10 sit ups

10 SDHP

Snatch Balance

Snatch Balance 5×2 @80-90% (Rx+ Superset with 5×5 Pendley Row @90%)

Metcon (Time)

For Time:

Break the sets up how you’d like, but do not move on to the next movement until you’ve completed the one before it.

Buy in- 400 meter run

30 Push ups on rings Not only do we end up doing a deficit push up by the very nature of a ring push up, but that stability needs to be locked in. As always, one word…transference. You’ll be more stable in everything you do, especially any ring work.

40 SDHP with barbell (75/55) (rx+95/65)

50 Butterfly sit-ups (rx+ with med ball 20/14)

60 Air Squats (rx+ attempt to go unbroken with all 60)

Cash out- Cash out today with a quick 500 meter row. Go for it here. All out.
Accessory-

Take 5 minutes to practice free standing hand stands with a goal of 3 seconds. Use a partner as a spotter or use the wall as a spotter. It’s all about the tight midline, the active, locked out shoulders and the next thing you know you are floating for a few seconds. Very satisfying and useful for the future.

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