CFTC Comp Class

CrossFit Turbocharged – Barbell Club

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Warm-up

Warm up

2 rounds

25 banded pull aparts

10/10 internal banded rotations

10/10 external banded rotations

5 thumb up I,Y,T complex with DB or 2.5# plate

5 thumb down I,Y,T complex with DB or 2.5# plate

Weightlifting

A. E2MOM x12 minutes:

3 Tempo Overhead Squats @32X1 (50%, 60%, 70%, 80%, 85%, 90%)

B. 12 minutes to build to a heavy 1RM of SA DB push jerk each side

Metcon

A. E2MOM x10 minutes

10 burpees

100 DU

Rest 5 minutes then…

B. EMOM x5 minutes

5 burpees

50 DU

Rest 5 minutes then…

C. Every 30 seconds x2:30 minutes

2 burpees

25 DU

Accessory Work

50ft Yoke walk

:30 single arm plank (right)

:30 single arm plank (left)

20 banded dead bugs

20 MB Russian twists (20/14)

Author Bio

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