CrossFit Turbocharged – Barbell Club
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