CrossFit Turbocharged – CrossFit
Warm-up
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.
-Scaled-
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-