04/06/2017 Cherry Hill NJ CrossFit Classes

CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds of:

10 Light KB Muscle Cleans (5 ea arm)

10 Single leg Bridges (5 ea leg)

20 Banded Glute Activation (10 steps one direction, 10 steps the other)

:30 Dead Hang

:30 Kipping

Mobilize

Power Clean

3 at 50%

3 at 60%

3 at 70%

4×1 at 80%

Metcon (AMRAP – Rounds)

Every 2 Minutes Until Failure Complete:

Row 250/200m

4 C2B Pull Ups

Round 2: 8 C2B Pull Ups

Round 3: 12 C2B Pull Ups

Round 4: 16 C@B Pull Ups

Scaled do every 3 minutes until failure. You get an extra minute!

And, regular or banded pull ups. Because of the challenging nature of the time restraint in this WOD, it is recommended that many scale to allow the extra minute.
Accessory

Flip Tires- For beginners, it’s skill work to practice. Work with a partner if you cannot flip it yourself and try to get a total of 10 flips in while waiting for your turn to hit the WOD or after. Remember, it’s a clean and jerk, so get under the tire. Intermediate- Flip tire, Jump Through and to the other side, turn around and repeat 3 sets of 6 flips. Rx+ Same as Intermediate

but 3×12 AFAP.