CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds of:
10 Banded Good Mornings
:20 Nose and Toes on Wall
:20 Hold Bottom of O/H Squat w/ PVC
10 Inch Worms
Mobilize Shoulder/Pec Minor Stretch on Rig
Lay on lacrosse ball next to shoulder blades move arm from hip to over head
Deadlift
3×10 “Zero Bounce Deadlift”
These reps are touch and go, but the eccentric loading portion should be slow and controlled. Once the plates gently touch the floor on both sides, Deadlift the bar back up. First set can be around 50%.
Metcon (Time)
For Time:
3 TNG Deadlifts (135/95lbs) (Rx+155/115)
3 HSPU
3 O/H Squats
6 TNG Deadlifts
6 HSPU
6 O/H Squats
9 TNG Deadlifts
9 HSPU
9 O/H Squats
12 TNG Deadlifts
12 HSPU
12 O/H Squats
15 TNG Deadlifts
15 HSPU
15 O/H Squats
Base your Deadlift and O/H Squat weight on how much you can O/H Squat for this WOD. Air on the side of speed and true touch and go Deadlifts when choosing your weight. Lastly, pick a weight that you could O/H Squat for 15 reps unbroken if you had to do a set before the work out. It may be lighter than you’d like it, so go faster.