CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
8/8 DB Strict Press
5 Burpees
8 DB Step-ups
5 Ring Rows @3131
Muscle-ups (*10 minutes of practice/progressions!)
Beginners:
10 Min EMOM
-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level
POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.
-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill
POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.
Intermediate-Advanced (2-3 MUs):
10 Min EMOM
-MIN 1: :15 False grip top of pull-up, hold rings with hollow position
POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.
-MIN 2: :20 Jumping Muscle-up
POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.
WOD Warm Up
2 Rounds:
3 Box Jumps
6 DB Suitcase Reverse Lunges
6 DB Push Press
Metcon (Time)
For time (14 min cap):
9 Muscle-Ups
50 DB Suitcase Reverse Lunge (50/35)|(35/25)
7 Muscle-Ups
50 DB Push Press (50/35)
5 Muscle-Ups
*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)
-Scaled-
*Muscle Ups 5-3-1 or 3-3-3
*(35/25)
*Replace MUs with strict pull ups
-or-
For time (14 min cap):
9 Jumping Pull Ups/Ring Rows
35 DB Suitcase Reverse Lunge (15/10)
7 Jumping Pull Ups/Ring Rows
35 DB Push Press (15/10)
5 Jumping Pull Ups/Ring Rows
*At the top of every minute, including at 3,2,1 go, perform 3 Box Step Ups (18/12)