CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Inch Worms (no Push-Up)
5 Push-Up to Down Dog
10 Alt Groiners
10 Alt Samson Lunges (https://www.youtube.com/watch?v=lQhBLId_y6s)
10 Arm Circles (building in height as you go)
:20 Hollow Hold
Then w/ light DB’s…
1 Round:
20 Plank Shoulder Taps
5/5 SA Strict Press
1 Length Bear Crawl
1 Length Quadruped Crawl
:20 Superman Hold
1 Round:
2 Wall Walks
5/5 SA DB Push Press (:03 eccentric)
8/8 Split Squat
100m Run
Strict Press + Push Press (15 min to build to challenging (1 + 2)!)
Metcon (Time)
For Time (15 min cap):
22-20-18-16-14
DB Push Press (40/30)
DB Suitcase Reverse Lunge
*200m Run after every full round.
-Athletes should choose a weight for the DBs that will allow them to go unbroken, or break the Push Press into 2 sets each round, but the lunges should be done unbroken throughout!
-Scaled-
For Time (15 min cap):
14-12-10-8-6
DB Push Press (20/10)
DB Suitcase Reverse Lunge
*100m Run after every full round.