CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds w/ Light DBs:
8 Alt. Suitcase Lunge
8 Arnold Press
8 Deadlifts
8 Push Ups to Down Dog
Then 2 Rounds w/ Empty Bar:
5 Strict Press (hold lockout)
5 Push Press (:03 eccentric)
Push Press (5-3-1-1)
Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
Set 4 – 90-95% x 1+
1+ athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP:
2 DB Devil’s Press (50/30)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP.
4 Min AMRAP:
2 DB Devil’s Press (20/10)(*Up-Down instead of full burpee)
6 DB Push Press
8 DB Alt. Suitcase Lunges or Box Step Ups
-Rest 1:00-
Repeat!