4/10/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2:00L/2:00R Lying OH Arm Passes (using lacrosse/soft ball)

20 PT, 20 ATW

10L/10R Split Jerks (just footwork)

Then w/ empty barbell, 2 Rounds

5 Strict Press

5 Push Press

5 Split Jerks (hold split 3 seconds)

Push Press + Split Jerk (4 x (2 + 1) @ 85% of max Push Press)

Metcon (Time)

5 Rounds:

6L/6R Single Arm DB Push Press (50/35)

50 Double Unders

4 Lengths Farmers Carry AHAP
Scaled:

4 Rounds

6L/6R Single Arm DB Push Press (Light, focus on technique)

50 Single Unders

4 Lengths Farmers Carry (moderate weight)

Accessory Work

Pull Up Isometric Hold 4 x 3, 10 second holds

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