CrossFit Turbocharged – CrossFit
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.