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

3-3-3 (70%, 80%, 85% of 1RM clean)

Power Clean

when running clock hits 5:00…

3-3-3 (70%, 80%, 85%)

Squat Clean

when running clock hits 10:00…

3-3-3 (110%, 115%, 117%)

Clean Pull

when running clock hits 15:00…

3-3-3 (117%, 122%, 127%)

RDL

Finish when running clock hits 20:00

Metcon

A.

Complete:

100 Double-Unders

30 Wall Ball Shots (30/20 lbs)

30/22 Calorie Row

Rest until the running clock reaches 6:00, and then…

B.

Complete:

100 Double-Unders

30 Bar-Facing Burpees

30/22 Calorie Assault Bike

Time cap of 15:00

Rest until relatively recovered and then…

C.

50 Calories of Rowing

50 Box Jump Overs (24″/20″)*

50 Calories of Rowing

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Accessory Work

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

followed by…

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

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