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

Gymnastics

E2MOM for 12 minutes (6 sets)

4 shoulder taps

4 hip taps

4 eccentric HSPU to floor (no ab-mat)

Workout

B: Metcon (Time)

30 Squat Clean to Overhead (135/95 lbs)
When the running clock reaches 6:00…

C: Metcon (Time)

30 Burpee Box-Overs (42″/36″)

*Hands are permitted on the descent from the box, but the goal should be to jump up SAFELY unassisted.
When the running clock reaches 12:00…

D: Metcon (Time)

30 Muscle-Ups
When the running clock reaches 18:00…

E: Metcon (Time)

Run 1-Mile
Once relatively recovered…

F: Metcon (Time)

3 rounds for time of:

25-foot Handstand Walk

50 Double-Unders

5 Bar Muscle-Ups

3 Devil’s Presses (50/35 lb DBs)

Accessory Work

Three sets of:

Chinese Kettlebell Row x 10 reps @1212

Rest as needed

Dumbbell French Press x 12 reps

Rest as needed