12/23/19 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Supermans

10 Scap Push Ups

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

Then 2 Rounds 5 reps w/ empty bar:

Strict Press (Hold lockout)

Push Press (:03 eccentric)

Push Press (5-5-5-5)

Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

Set 4 – 50-60% x 5

*Deload week. Reps should be smooth and mechanics perfect.

WOD Warm Up

1 Length of each…

Butt Kicks

High Knees

Side Shuffle Right

Side Shuffle Left

Skip

Skip and Reach

Toes Only Walk

Heels Only Walk

Metcon (Time)

3 Rounds for time:

500m Row

400m Run

*Rest 2:00 b/t Sets.
-Scaled-

3 Rounds for time:

350m Row

200m Run

*Rest 2:00 b/t Sets.

Author Bio

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