9/16/19 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds – Each round the movements progress to a more complex version.

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Lying Leg Lifts → Hanging Knee Raises

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.

Then, 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)

3 Rounds (20 Min Time Cap):

800m Run

30 Front Rack Reverse Lunges (95/65)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
-Scaled-

3 Rounds (20 Min Time Cap):

400-600m Run

30 Bodyweight Reverse Lunges

20 DB Push Press (20/10)

*DB Push Press go down by 5 reps every round…20-15-10, Lunges stay 30 each round.