CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1 Min Jump Rope
5 Burpees
10 Light KB Swings
Then 2 Rounds 5 Reps each w/ empty bar:
RDL
Clean High Pull
Muscle Clean
Front Squat
Strict Press
Push Press
Metcon (Time)
“The 12 Days of CrossFit”
*Rx use (95/65) barbell.
*40 minute cap.
1 Deadlift
2 Front Squats
3 Push Press
4 Hang Power Clean
5 Push-ups
6 Pull-ups
7 Box Jumps (30/24)
8 KB Swings (70/53)
9 TTB
10 Double Unders
11 Wall Balls (20/14)
12 Alternating DB Snatch (50/35) (12 each side, 24 total)
*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1
-Scaled-
*use (65/45) barbell.
*40 minute cap.
1 Deadlift
2 Goblet Squats (26/18)
3 DB Push Press (20/10)
4 Hang Power Clean
5 Push-ups
6 Pull-ups
7 Box Jumps (18/12)
8 KB Swings (26/18)
9 K2E
10 Double Unders
11 Wall Balls (14/10)
12 Alternating DB Snatch (20/10) (12 each side, 24 total)