CrossFit Turbocharged – Barbell Club
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