CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
25 Jumping Jacks
25 Front Jacks
5 Up/Down Dogs
10 Pause Jump Squats
1 Wall Walk
Then 2 Rounds 3 reps w/ empty bar:
Strict Press
Push Press
Front Squat
Thruster
Thruster (Test 2RM!)
Metcon (Time)
With a partner, 10-1 and 1-10:
Thrusters (95/65)
Burpees
P1 completes 10-1 thrusters, while P2 completes 1-10 burpees. Then, switch movements and P1 completes 1-10 burpees, P2 completes 10-1 Thrusters. Throughout entire workout, one partner works at a time.
-Scaled-
With a partner, 8-1 and 1-8:
Thrusters (55/45)
Burpees
P1 completes 8-1 thrusters, while P2 completes 1-8 burpees. Then, switch movements and P1 completes 1-8 burpees, P2 completes 8-1 Thrusters. Throughout entire workout, one partner works at a time.
Accessory Work
DB Pullover, 4 x 8 (3 second eccentric)