CFTC Competition Class

CrossFit Turbocharged – Barbell Club

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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

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