CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
10 High Knees (L/R = 1 rep)
10 Sit-ups
10 Mountain Climbers (L/R = 1 rep)
10 Arm Circles FWD
10 Arm Circles REV
10 Tuck-Jumps
Then, 2 Rounds 3 Reps w/ bar:
RDL
Muscle Clean
Hang Power Clean
Push Press
Push Jerk
Split Jerk
Metcon (Weight)
7 Sets of Barbell Complex :
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest as Needed b/t Sets-
*Sets to be performed w/out putting bar down.
*Workout will be scored for load. Record the loading for all 7 sets.
Athletes can approach this workout one of two ways, they can either start lighter and build toward a heavier set of the complex. For the second option, athletes can try to hold a moderate weight across
Accessory Work
Accessory/Finisher:
8 Min Alt. EMOM:
Min 1 – Run 100m
Min 2 – Slam Balls :40