CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds:
10 DB strict press
3 wall walks
10 DB push press
30sec handstand hold
Rest 90seconds
Then…
Workout
A: Metcon (No Measure)
E2MOM for 12 minutes (6 sets)
5 shoulder taps
5 hip taps
5 eccentric HSPU
B: Metcon (Time)
For time: 8 min time cap
5 Clean & Jerks (225/155 lbs)
Unbroken Muscle-Ups
4 Clean & Jerks (255/170 lbs)
Unbroken Muscle-Ups
3 Clean & Jerks (275/185 lbs)
Unbroken Muscle-Ups
2 Clean & Jerks (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
When the running clock reaches 20:00…
**If these loads are not doable or safe for you, please scale to the following:
5 Clean & Jerks (165/125 lbs)
4 Clean & Jerks (185/135 lbs)
3 Clean & Jerks (205/145 lbs)
2 Clean & Jerks (225/155 lbs)
1 Clean & Jerk (245/165 lbs)
C: Metcon (Calories)
For max calories:
90 seconds of Assault Bike
Rest 30 seconds
When the running clock reaches 2:00…
Part 2
For time: time cap 6 minutes (4 min from the start of handstand walk)
100-Foot Handstand Walk
(must be completed in 25-foot increments; if you fall before reaching 25-feet, return to the last 25-foot marker you completed)
Finisher
Every 90 seconds, 15 minutes (5 sets of each) of:
Exercise 1 – Push-Ups x 20 reps @ 1011
Exercise 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
Pre-Comp Prep
Tanya and Dawn:
Instead of Metcon C and the accessory, you will choose 2 of the following:
A. EMOM Deadlifts
0:00-1:00 x5 @ 75#
1:00-2:00 x5 @ 85#
2:00-3:00 x5 @ 105#
3:00-4:00 x5 @ 125#
4:00-5:00 x5 @ 145#
5:00-6:00 x5@165#
6:00-7:00 x5@175#
7:00-8:00 AMRAP @185#
*use own bar for this practice- we want to find out your max and what to expect come comp day*
B. 10 minute AMRAP
Partner A rows for max calories
-while-
Partner B does:
4 DB devils press (10#)
6 DB step overs (10#/20″)
8 DB reverse alternating lunges (10#)
-hand tag partner A when partner B is done work. switch until 10 min is up-
C. 45 is the new 21-15-9
For time with 15:00 time cap
Part 1
Athlete A completes
21-15-9
barbell hang power snatches (45#)
wall balls (10#/9ft)
Part 2
Athlete B completes
45 barbell hang power snatches (45#)
45 wall balls (10#/9ft)
D. 8 minute AMRAP
100 hanging knee raise buy-in
then…
2-4-6-8-10-12-14…
synchro alt KB S2OH
synchro russian KB swings
synchro KB goblet squats
**We will make sure to discuss the other workouts and how to attack them on competition day. But for tonight, just focus on the two workouts you guys are most nervous for or feel the least prepared for**