CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds – Each round the movements progress to a more complex version.
10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Lying Leg Lifts → Hanging Knee Raises
Handstand Push-ups (10 minute practice!)
Beginner…
5×3 Pike Push Ups on a Box
(Scale to DB Shoulder Presses for athletes unable to hold bodyweight)
-Rest 1:30 b/t sets-
Intermediate…
5×3 Negative HSPU (Tempo suggestions…3001, 30×1)
-Rest 1:30 b/t sets-
Advanced…
Begin the first five minutes by practicing the controlled descent with negative HSPU.
Then, EMOM x 5 Minutes
1-3 Tempo HSPU (31×1)
*For athletes looking to improve upon their kipping HSPU, adding a low intensity and low volume practice EMOM can build their consistency.
Every :30 for 10 Sets
1 Kipping HSPU
Metcon (Time)
3 Rounds (20 Min Time Cap):
800m Run
30 Front Rack Reverse Lunges (95/65)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
-Scaled-
3 Rounds (20 Min Time Cap):
400-600m Run
30 Bodyweight Reverse Lunges
20 DB Push Press (20/10)
*DB Push Press go down by 5 reps every round…20-15-10, Lunges stay 30 each round.