9/9/19 CrossFit Classes Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 Rounds, 7 Reps Each:

Cal Row (stays same each round)

Squat → FS → OHS (pvc)

Push-up→ Ring Support (seconds) → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Lying Leg Lift → Hanging Knee Raise

Then, 2 Rounds:

8/8 ½ Kneeling Bottoms Up KB Press

8 Strict Press (:03 eccentric)

8 Push Press (Hold lockout :03)

Push Press (3-3-3-3-3)

*Build across sets to a heavy triple!

Metcon (AMRAP – Reps)

3 Rounds:

2:00 Max Cal Row

1:00 Max Plank Hold (RX+ Weighted)

1:00 Max Push Press* (115/75)

-1:00 Rest b/t Sets-

Score is combined reps for both cals and push press.

*The load on the bar should be at a weight that the athlete can complete a solid 7-10 reps every time they pick up the bar, aiming for 20 reps.


3 Rounds:

1:30 Max Cal Row (Rest :30)

:40 Max Plank Hold (Rest :20)

:40 Max Push Press (Rest :20) (45/35)

-1:00 Rest b/t Sets-

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