Posts by: adminCF

9/22/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Team:

30 Jumping Jacks

30 Mt. Climbers

30 Jump Squats

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Metcon (AMRAP – Rounds and Reps)

30 Minute Partner AMRAP:

10 OH Squats (95/65)

15 C2B Pull Ups

20 Push Ups

*Every 3 rounds, run 400m together!

*Alternate movements.
-Scaled-

30 Minute Partner AMRAP:

5 OH Squats (45/35) -or- Goblet Squats

10 Jumping Pull Ups -or- Ring Rows

10 Push Ups

*Every 3 rounds, run 200m together!

*Alternate movements.

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9/21/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

Row 500m (in place of 30 HK, BK, JJ)

Then complete rest of Squat Warm Up

Box Squat (5 x 5 @ 80-85% of max Back Squat)

For those who have yet to do a Box Squat. Note the wide stance and remember to explode off of the box…

Loui Simmons From Westside Barbell Explaining Why and How to Box Squat

https://youtu.be/3LfuJihPhfQ

Metcon (Time)

4 Rounds:

25 Cal Row

25 Burpees
-Scaled-

3 Rounds:

15 Cal Row

15 Burpees

Accessory Work

Barbell Curl + Reverse Curl, 4 x 10 + 10

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9/20/18 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2 Min Jump Rope

20 Partner Wall Balls

Then 2 rounds 5 reps w/ empty barbell:

Snatch-Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Drop Snatch

Snatch from below knee

Snatch (3×3 @ 75% of max snatch )

Snatch Pull (3×3 @ 100-105% of max snatch)

Snatch Grip Deadlift (3×3 @ 105-110% of max snatch)

Metcon (Time)

For Time:

50 Box Jumps (24/18)

75 Wall Balls (20/14)

100 Double Unders
-Scaled-

25 Box Jumps -or Alt. Step Ups

50 Wall balls (14/10)

100 Single Unders

Accessory Work

Shoulder Taps, 3 x 20

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9/19/18 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

20 Pause Jump Squats

10 Light KB Swings

2 Min each side, Ankle Mobility

Pistols (Learn/practice the skill!)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200m Run

15 KB Swings (70/53)

20 Alternating Pistols
-Scaled-

12 Min AMRAP:

200m Run

10 KB Swings (26/18)

10 Alternating Pistols

:30 rest

Accessory Work

KB Bent Row, 4 x 10L/R w/ @31X2

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9/18/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

20 PT, 20 ATW

Then 2 Rounds, 3 Reps each w/ empty barbell:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean

Front Squat

Hang Squat Clean

Push Press

Jerk

Clean + Front Squat + Jerk (4 x (2 + 1 + 1) @ challenging weight)

Metcon (Time)

3-6-9-12-15

HSPU

Power Cleans (135/95)
-Scaled-

3-6-9-12

DB Push Press (25/10)

Power Cleans (65/45)

Accessory Work

Wall Sit, 4 x 1min (RX+ weighted)

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9/17/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

Quadruped Crawl/Reverse Quadruped Crawl

20 Partner Push Ups

10 Bench Press w/ 3 second eccentric (empty bar)

1 Wall Walk

Bench Press (4 x 6 AHAP w/ 3 second eccentric)

Metcon (Weight)

12 Min Alternating EMOM:

Min 1: 8 DB Thrusters (50/35)

Min 2: 10 TTB

Min 3: 45s Plank Hold
-Scaled-

12 Min Alternating EMOM:

Min 1: 6 DB Thrusters (25/10)

Min 2: K2E

Min 3: 30s Plank Hold

Accessory Work

DB Bench Flye, 3 x 10-15

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9/15/18 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds w/ empty bar:

5 Good Mornings

5 Back Squats

5 BTN Strict Press

5 BTN Push Press

5 OH Squats w/ 2 second pause

Overhead Squat (4 x 5 @ 75% of max OHS)

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings (70/53)

12 TTB
-Scaled-

3 Rounds:

200m Run

12 KB Swings

12 K2E

Accessory Work

KB Curl and Press, 3 x 10

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9/14/18 CrossFit Classes Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

Race your partner to see who can finish 100 Single Unders first/fastest!

Double-Unders (Learn the skill!)

*If proficient, practice triple unders!

Metcon (Time)

3 Rounds:

20 Alternating DB Snatch (50/35)

50 DU’s

14 Alternating Weighted Step Ups

50 DU’s
-Scaled-

3 Rounds:

12 Alternating DB Snatch (25/15)

25 DU’s or 50 SU’s

10 Alternating Weighted Step Ups

25 DU’s or 50 SU’s

Accessory Work

GHD Sit ups, 3 x10-12

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9/13/18 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

25 Front Jacks

5 Up/Down Dogs

10 Light Dual KB Z-Press

Then w/ empty barbell:

5 Muscle Clean

5 Clean High Pull

5 RDL

5 Front Squats

5 Hang Power Clean (pause 2 seconds at knee)

…Then, 3 squat Cleans from each position.

3 Position Clean (Find challenging weight and complete 3 sets)

-Position 1

-Above Knee

-Floor
*Weight for entire complex will be determined by what you can clean from the hip.

*3 sets w/ no misses!

Metcon (Time)

For Time:

30 DB Man-makers (50/35)
-Scaled-

20 DB Man-makers (25/15)

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9/12/18 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (Test 1RM!)

Warm-up

WOD Warm Up:

2 Rounds w/ empty Bar:

3 Snatch-Grip RDL

3 Snatch High Pull

3 Muscle-Snatch

3 Hang Power Snatch

Metcon (AMRAP – Reps)

10 Minute Alt. EMOM

Min 1: 3 Hang Power Snatch (135/95)

Min 2: Box Jumps :30 (24/18)
-Scaled-

10 Minute Alt. EMOM

Min 1: 3 Hang Power Snatch (65/45)

Min 2: Box Jumps/Step Ups :20 (28/12)

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