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

A. EMOM x3 minutes

1 wall walk

16 shoulder taps

Rest 2 minutes then…

EMOM x3 minutes

1 wall walk

8 hip taps

B. 2-3 Max distance attempts at Handstand walk

Metcon

C. For Time

100m run

15 deadlifts (225/155)

200m run

50 DU

400m run

50 DU

200m run

15 deadlifts (225/155)

100m run

D. AMRAP x7:00, goal is 5 rounds

1 bar muscle up

2 C2B pull ups

3 Pull ups

4 TTB

5 Devil’s Press (50/35)

*Try to stay on bar for duration of gymnastics movements. Only popping off to get Devil’s Presses done*

Rest 3 minutes

AMRAP x7:00, goal is 5 rounds

1 power clean (135/105)

2 front squats (135/105)

3 push presses (135/105)

4 back squats (135/105)

5 burpees

*try to keep barbell movements unbroken to finish the complex. Only dropping bar to get burpees done*

Accessory Work

3 sets

10 alternating hammer curls

10 barbell curls

10 banded tricep pull downs

10 skull crushers

Rest as needed

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