CrossFit Turbocharged – Barbell Club
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)