CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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Warm-up

2 rounds (start with bar and build to 50% body weight for last round.)

VERY light technical work

6 reps of each:

mid-shin to pause

mid-shin to clean pull

mid-shin to power clean

mid-shin to full clean

Then…

Weightlifting

A: Power Clean (3-3-3 )

65%, 75%, 85%

When running clock reaches 5:00…

B: Clean (3-3-3)

65%, 75%, 85%

When running clock reaches 10:00…

C: Clean High Pull (3-3-3)

105%, 110%, 115%

When running clock reaches 15:00…

D: RDL (3-3-3)

115%, 120%, 125%

Until running clock reaches 20:00

Metcon

A.

Every 6 minutes, for 18 minutes (3 sets)t:

400 Meter Run

25/18 Calorie Row

20 Down Ups (burpee, no jump)

When relatively recovered…

B.

Three sets for times of:

20/15 Calories of Assault Bike

10 Deadlifts (315/225 lbs)

20 Chest-to-Bar Pull-Ups

20/15 Calories of Assault Bike

Rest 4 minutes

Accessory Work

Every 2 minutes, for 12 minutes (2 sets):

Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1

(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)

Station 2 – Side Plank x 45 seconds each side

Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

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