CFTC Competition Class 9/11/2019

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…

Workout

A: Metcon (No Measure)

E2MOM for 12 minutes (6 sets)

5 shoulder taps

5 hip taps

5 eccentric HSPU

B: Metcon (Time)

For time: 8 min time cap

5 Clean & Jerks (225/155 lbs)

Unbroken Muscle-Ups

4 Clean & Jerks (255/170 lbs)

Unbroken Muscle-Ups

3 Clean & Jerks (275/185 lbs)

Unbroken Muscle-Ups

2 Clean & Jerks (295/195 lbs)

Unbroken Muscle-Ups

1 Clean & Jerk (315/205 lbs)

Unbroken Muscle-Ups

When the running clock reaches 20:00…
**If these loads are not doable or safe for you, please scale to the following:

5 Clean & Jerks (165/125 lbs)

4 Clean & Jerks (185/135 lbs)

3 Clean & Jerks (205/145 lbs)

2 Clean & Jerks (225/155 lbs)

1 Clean & Jerk (245/165 lbs)

C: Metcon (Calories)

For max calories:

90 seconds of Assault Bike

Rest 30 seconds

When the running clock reaches 2:00…

Part 2

For time: time cap 6 minutes (4 min from the start of handstand walk)

100-Foot Handstand Walk

(must be completed in 25-foot increments; if you fall before reaching 25-feet, return to the last 25-foot marker you completed)

Finisher

Every 90 seconds, 15 minutes (5 sets of each) of:

Exercise 1 – Push-Ups x 20 reps @ 1011

Exercise 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111

Pre-Comp Prep

Tanya and Dawn:

Instead of Metcon C and the accessory, you will choose 2 of the following:

A. EMOM Deadlifts

0:00-1:00 x5 @ 75#

1:00-2:00 x5 @ 85#

2:00-3:00 x5 @ 105#

3:00-4:00 x5 @ 125#

4:00-5:00 x5 @ 145#

5:00-6:00 x5@165#

6:00-7:00 x5@175#

7:00-8:00 AMRAP @185#

*use own bar for this practice- we want to find out your max and what to expect come comp day*

B. 10 minute AMRAP

Partner A rows for max calories

-while-

Partner B does:

4 DB devils press (10#)

6 DB step overs (10#/20″)

8 DB reverse alternating lunges (10#)

-hand tag partner A when partner B is done work. switch until 10 min is up-

C. 45 is the new 21-15-9

For time with 15:00 time cap

Part 1

Athlete A completes

21-15-9

barbell hang power snatches (45#)

wall balls (10#/9ft)

Part 2

Athlete B completes

45 barbell hang power snatches (45#)

45 wall balls (10#/9ft)

D. 8 minute AMRAP

100 hanging knee raise buy-in

then…

2-4-6-8-10-12-14…

synchro alt KB S2OH

synchro russian KB swings

synchro KB goblet squats

**We will make sure to discuss the other workouts and how to attack them on competition day. But for tonight, just focus on the two workouts you guys are most nervous for or feel the least prepared for**

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