CrossFit Turbocharged – CrossFit
Warm-up
1 Round…
5 Inch Worms
10 Dual DB Deadlifts
10/10 SA DB Bent Row
2 Rounds…
10 Scap Push-Ups
5 Bootstrappers
10 KB Swings
10 DB Deficit Push-Ups
Then 2 Rounds w/ empty bar:
5 Tempo Bench Press (3131)
5 Bench Press- no tempo
Bench Press (3 x ME @ Body weight*)
-Rest 3:00 b/t sets-
*If unable to bench press current BW for at least 6-8 reps, perform 3 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.
Metcon (Weight)
12 Min EMOM:
MIN 1 – 10 Dual DB G2OH (50/35) or Plate G2OH (45/35)
MIN 2 – 20 Box Jumps (24/20)
MIN 3 – 8 DB Renegade Rows*
*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.
-Scaled-
12 Min EMOM:
MIN 1 – 10 Dual DB G2OH (20/10) or Plate G2OH (15/10)
MIN 2 – 12 Box Jumps or Step Ups (18/12)
MIN 3 – 5 DB Renegade Rows (10/5)