CrossFit Turbocharged – CrossFit
Warm-up
2:00L/2:00R Lying OH Arm Passes (using lacrosse/soft ball)
20 PT, 20 ATW
10L/10R Split Jerks (just footwork)
Then w/ empty barbell, 2 Rounds
5 Strict Press
5 Push Press
5 Split Jerks (hold split 3 seconds)
Push Press + Split Jerk (4 x (2 + 1) @ 85% of max Push Press)
Metcon (Time)
5 Rounds:
6L/6R Single Arm DB Push Press (50/35)
50 Double Unders
4 Lengths Farmers Carry AHAP
Scaled:
4 Rounds
6L/6R Single Arm DB Push Press (Light, focus on technique)
50 Single Unders
4 Lengths Farmers Carry (moderate weight)
Accessory Work
Pull Up Isometric Hold 4 x 3, 10 second holds
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