CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds

10 DB strict press

3 wall walks

10 DB push press

30 second “nose and toes” hold*

-Rest 90 Seconds-

*hold handstand facing wall so that only nose and toes are touching wall at top of hold for strong hollow position*

Gymnastics

B. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

C. 2-3 Max distance attempts at Handstand walk

Metcon

D. For Time

10 front squat (175/125)

10 box jump overs (24″/20″)

10 push jerk (175/125)

10 TTB

10 power cleans (275/125)

10 burpee muscle ups

10 power cleans (175/125)

10 TTB

10 push jerk (175/125)

10 box jump overs (24″/20″)

10 front squat (175/125)

E. E3MOM x9:00

15 cal row

10 burpees over rower

Accessory Work

3 sets:

3 parallette shoot-throughs

10 banded glute bridges weighted with KB

5/5 palloff side steps

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