CrossFit Turbocharged – CrossFit

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Warm-up

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Reverse Single Unders

:30 Double Unders/ Double Under attempts

Then, 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

Push Press + Push Jerk + Split Jerk (4 x (2+1+1))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (AMRAP – Reps)

12 Min EMOM:

MIN 1 – 7 Push Press then Max Push Jerks (115/75)

MIN 2 – 5 Burpees then 40 Double Unders

*Mandatory rest by :50 mark of each minute, allowing :10 rest/transition.
-Scaled-

12 Min EMOM:

MIN 1 – 5 Push Press + 5 Push Jerks (75/50)

MIN 2 – 5 Up Downs then 40 Plate Hops

*Mandatory rest by :50 mark of each minute, allowing :10 rest/transition.