CrossFit Turbocharged – CrossFit
Warm-up
2 Steady Rounds:
15 Ski with Band
10 Alternating Jumping Lunges
10 Light Dumbbell or KB Muscle Snatch
Push Press
Push Press – 4×3 @85-90% of your 1RM then drop to 70% for 2×8 alternating split jerks
(emphasis on technique 1. full extension and getting under bar on split jerks 2. Landing in solid position with balance in the right areas of the foot 3. Ensuring you have enough space in between your legs and that your feet aren’t too close together…common fault)
Metcon (Time)
Metcon (Find a partner for your accessory work in advance)
For Time: 5 Rounds of…
8 DB or KB Snatch Alternating (place all the way to ground between each) (Rx+12 “AHASP” aka “as heavy as safely possible”)
8 Pistols (Scaled 1 is holding wall or rig w/ out alternating. Scaled 2 air squats) (Rx+12)
8 Sit-ups (Butterfly of course with your db or kb. Scaled 1-no db or kb) (Rx+ 20 reps)
2 minute rest, then…
Accessory
With a partner, Max Distance Double DB or KB Farmers Carry in 6 (Rx+10) Minutes.
Today’s pace is fast walk. Distance is length of mats.
Choose weight based on being able to alternate every minute with your partner. You may take on some of your partner’s minute if they need help)
Coaches Notes:
Your mantra for the day…I am not going to tell myself “I am not good at this” during (insert whichever technique you feel like you are not good at). I’m just going to stay present and try”. CrossFit movements involve skill. And, skill requires practice.
So, if you don’t have a lot of practice with pistols, don’t hate on yourself if you lose your balance during them. In fact, one of the reasons why we do them is to work on balance while getting that single leg squat. So, you are learning while working and will get better each time you do them.