CrossFit Turbocharged – Barbell Club
Warm-up
2 rounds:
10 DB strict press
3 wall walks
10 DB push press
30sec handstand hold
Rest 90seconds
Then…
Metcon
A.
E2MOM for 12 minutes (6 sets)
4 shoulder taps
4 hip taps
4 eccentric HSPU to floor (no ab-mat)
B.
Every 2 minutes, for 24 minutes (12 sets) of:
20/15 Calorie Row
6 Power Clean & Jerks
Begin at 40% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set.
C.
400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Every 2 minutes including at 321Go! perform 20 Air Squats.
If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)
Accessory Work
Four sets of:
30 second Chin Over Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
Rest 90 seconds