CrossFit Turbocharged – CrossFit
Warm-up
10 Min AMRAP using light-moderate KB::
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Swings
Then…
2 Rounds w/ Empty Barbell:
10 Deadlifts (hang to mid shin)
10 Clean High Pulls
10 Muscle Cleans
10 Front Squats
10 Strict Press
Metcon (Time)
3 Rounds:
20 Sumo DL High Pull (115/80)
20 Push Press
800m Run
*Pick a scaling option for the workout that allows you to move well and to push the pace with the goal of 6:00 or less per round.
*The loading on the bar should be something that allows athletes to get at least sets of 10 reps unbroken for both movements when fresh. SDHP 10-5-5 is a great way to break up the reps to ensure sound mechanics.
*Runs should be capped at 4:00, if athletes cannot finish 800m in 4:00 or less, scale the distance.
-Scaled-
4 Rounds:
10 SDLHP (75/55)
10 Push Press
400m Run
Accessory Work
Finisher!
2 Sets:
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold