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
C. 10:00 of max distance attempts at Handstand walk
Metcon
A. For Time
30 Bear Complexes (135/95)
*every time you break: Round of Cindy (5 pull-ups, 10 push-ups, 15 squats)*
**Must keep hands on barbell in order to be considered unbroken. So if you drop from the BTN press to the ground that is considered broken and you owe a round of Cindy**
E. For Time
160 DU
10m Regional Lunge (50/35)
24 alternating DB thruster (50/35)
10m Regional lunge
24 alternating DB thruster
10m Regional Lunge
160 DU
*14:00 time cap
Accessory Work
3 sets. Rest as needed.
20 leg lifts over KB
5/5 turkish get up sit ups
20 windshield wipers
5 reverse hypers