CrossFit Turbocharged – CrossFit
Warm-up
2 rounds of:
10 jump squats
:10 dead bug hold
:10 nose and toes
:10 push ups
:10 hold bottom of squat
Back Squat
5×5 @ 90% of your 5RM.
A true 5×5 is likely some of the most grueling weight training you guys will face in the coming month. Whether you make or miss your last rep of each set is as much of a mental commitment as it is physical ability. Prepare yourself for this piece.
Accessory/Skill
Take a few minutes to practice Legless Rope Climbs half way up.
(Rx+.interval style…4 legless rope climbs, 30 second rest between each)
Metcon (Time)
For time:
25 Box Jump Overs (24/20”) (Rx+30/24”)
10 Shoulder to Overhead (135/95) (rx+205/145)
20 Box Jump Overs (24/20”) (Rx+30/24”)
8 Shoulder to Overhead (135/95) (rx+205/145)
15 Box Jump Overs (24/20”) (Rx+30/24”)
6 Shoulder to Overhead 135/95) (rx+205/145)
10 Box Jump Overs (24/20”) (Rx+30/24”)
4 Shoulder to Overhead (135/95) (rx+205/145)
Rest 3 min
Extra Work:
AFAP
50 side, middle, side sit ups (EVERY SINGLE SIT UP YOU DO COUNTS AS 1 REP). ( Rx+ hold 15/10lb plate while doing the sit ups although we’d like those who are ready to make that 25/15. You decide based on where you are at).