CrossFit Turbocharged – CrossFit
Warm-up
2 Min Easy Row
Then 3 Rounds for quality:
:30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold
Then 7 Tempo Back Squats (3131) w/ empty bar.
Back Squat (5 x 3 @ 65-75% of 1RM*)
*3 second eccentric.
*Rest at Least 2:00 b/t Sets-
*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.
Metcon (Time)
Every 5 min for 3 sets:
12 Burpee Over Bar
12 Front Squat (135/95)
400m Run
*Rest the remainder of the time until 5:00 then start the next set.
(Goal of finishing each round 4:00 or faster!)
To score, total working time.
-Scaled-
Every 5 min for 3 sets:
9 Burpee Over Bar
12 Front Squat (75/55)
200m Run
*Rest the remainder of the time until 5:00 then start the next set.
(Goal of finishing each round 4:00 or faster!)
*DB Front Squats if not ready for barbell front rack.