CrossFit Turbocharged – CrossFit
Warm-up
600m Run
Then, 2 Rounds:
20 Alt. Single Leg V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat
Then, 2 Rounds:
20 Bird Dogs
10 Alt. Reverse Lunges
10 PVC Back Squats
Back Squat (5-5-3-3-1-1)
-Rest 2:00 b/t Sets
*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.
*Record heaviest single rep.
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
Metcon (Time)
“Speed Demon”
3 Rounds (8 min hard cap):
30 DB Front Squat (35/25)
30 Up-Downs
*Loading should allow for an unbroken set for the DB front squat when fresh.
-Scaled-
3 Rounds (8 min hard cap):
20 DB Front Squat (20/10)
20 Up-Downs