CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds w/ light DB:
3 Push Up to Down Dog
5/5 Single Leg Cross Body RDL
7/7 Arnold Press
9 Cal Row
Handstand Push-ups (10 minute practice!)
Beginner…
5×3 Pike Push Ups on a Box
(Scale to DB Shoulder Presses for athletes unable to hold bodyweight)
-Rest 1:30 b/t sets-
Intermediate…
5×3 Negative HSPU (Tempo suggestions…3001, 30×1)
-Rest 1:30 b/t sets-
Advanced…
Begin the first five minutes by practicing the controlled descent with negative HSPU.
EMOM x 5 Minutes
1-3 Tempo HSPU (31×1)
For athletes looking to improve upon their kipping HSPU, adding a low intensity and low volume practice EMOM can build their consistency.
Every :30 for 10 Sets
1 Kipping HSPU
Metcon (Time)
On a 7 minute running clock:
1000m Row (5 min cap) then…
ME HSPU
Immediately into…
35 DB Man-makers (35/25)
*In this workout, the Man-maker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Man-makers…subatract :01 for every rep of the HSPU earned in first part of the workout.
-Scaled-
On a 7 minute running clock:
800m Row (5 min cap) then…
ME DB Strict Press (25/15)
Immediately into…
25 DB Man-makers (25/15) -or- 25 Body weight Man-makers