CrossFit Turbocharged – Barbell Club
Warm-up
A. Warm up
2 rounds:
10/10 internal band rotation
10/10 external band rotation
5 DB strict press
3 wall walks
Then…
20 shoulder taps right into
30 second handstand hold
-rest 90 seconds-
Accumulate 100ft of handstand walk
B. Barbell Warm Up
1 round with empty barbell:
5 snatch-grip RDL
5 snatch pull
5 muscle snatch
5 BTN press
5 hang snatch
Weightlifting
E2MOM x12:00
2 snatch balance + 1 OHS
(50%, 60%, 70%, 80%, 85%, 90% of 1RM OHS)
Metcon
D. On an 18:00 running clock…
3 rounds:
8m front rack lunge (110/80)
8 bar facing burpees
8m front rack lunge (110/80)
8 bar facing burpees
Then in remainder of time…
Find 1RM of
1 hang clean + 2 front squats
*must use same barbell throughout workout*
E. For Time:
60 DU
5 thrusters (110/80)
60 DU
10 thrusters (110/80)
60 DU
20 thrusters (110/80)
Accessory Work
3 rounds:
10/10 stir the pot on MB
10 MB v-ups
20 MB russian twists