CrossFit Turbocharged – CrossFit
Warm-up
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Reverse Single Unders
:30 Double Unders/ Double Under attempts
Then, 2 Rounds w/ Empty Bar:
5 RDL (:03 eccentric)
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk
Push Press + Push Jerk + Split Jerk (4 x (2+1+1))
*Start moderate-light and build to moderate-heavy set with perfect mechanics.
Metcon (AMRAP – Reps)
12 Min EMOM:
MIN 1 – 7 Push Press then Max Push Jerks (115/75)
MIN 2 – 5 Burpees then 40 Double Unders
*Mandatory rest by :50 mark of each minute, allowing :10 rest/transition.
-Scaled-
12 Min EMOM:
MIN 1 – 5 Push Press + 5 Push Jerks (75/50)
MIN 2 – 5 Up Downs then 40 Plate Hops
*Mandatory rest by :50 mark of each minute, allowing :10 rest/transition.