CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Jog
10 Alt Single Leg Good Mornings (with light DB)
:20 Hollow Hold
10 DB Thrusters (:01 pause at top)
:20 Hollow Hold
10 Up-Down + Box Step-Up (RD2 Box Jump)
Max Height Box Jump (Distance)
Max Height Box Jump
*10 Minutes to test a max height jump!
Max Height Box Jump (Distance)
Max Height Box Jump
*10 Minutes to test a max height jump!
WOD Warm Up
Deadlift 3×7
*Increase weight each set to find working weight for WOD.
Metcon (AMRAP – Reps)
3 Rounds (4:00 ON / 2:00 OFF):
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)
Max Deadlifts (250/175)
-Scaled-
3 Rounds (4:00 ON / 2:00 OFF):
200m Run
15 Box Jumps (18/12)
15 Wall Balls (14/10)
Deadlifts (95/65) (*No more than 10 reps)