CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (5-3-1-1)

Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

Set 4 – 90-95% x 1+

1+ athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Metcon (Time)

For Time (10:00 cap):

30 Front Squat (135/95)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

In the workout, we are looking for intensity. This workout needs to be scaled properly. Sets of 10+ in the squat when fresh. In the second set, sets may be smaller but should be able to move the bar for at least 5 reps at a time. For the pull-up, same deal…needs to be bigger sets and quick sets. This workout is most effective at a moderate-light bar and fast pull-ups.
-Scaled-

For Time (10:00 cap):

20 Front Squats or Alt. FR Lunges (65/55) or Goblet Squats (26/18)

20 Pull-Ups

15 Front Squats or Alt. FR Lunges (65/55) or Goblet Squats (26/18)

15 Pull-Ups