1/17/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Alt. Lunge & Twist

10 Alt. Cossack Squats

5 Inch Worms

Then 2 Round:

5 Single DB RDL (:03 Eccentric)

5/5 DB Sumo Deadlifts

5/5 DB Cleans

Sumo Deadlift (5-4-3-3)

Metcon (Time)

FOR TIME (16:00 time cap):

40 Alt. DB Cleans (50/35) or BB Hang Cleans (85/60)

40 Alt. Single DB Front Rack Lunges** or BB FR Lunges

800m Run

20 Alt. DB Cleans or BB Hang Cleans

20 Alt. Single DB Front Rack Lunges or BB FR Lunges

400m Run

40 Alt. DB Cleans or BB Hang Cleans

40 Alt. Single DB Front Rack Lunges or BB FR Lunges

**DB Held across the chest.

Goal (Fittest) → Fittest are looking to go 13:00 minutes or less here today. Should be able to push the DB movements pretty much unbroken through the workout. If a break comes, it is more a strategic factor than an aggressive fatigue factor. 800m Run should be done under 4:00 minutes. 400m under 2:00 minutes.

Goal (All) → All athletes are shooting for 14:00 – 16:00 minutes. Should be doing the first round of 40s unbroken, but looking to break into 2 strategic sets on the second set at the end of the workout. 800m Run should be completed between 4:00 – 4:30 minutes. 400m between 2:00-2:30 minutes.
-Scaled-

FOR TIME (16:00 time cap):

40 Alt. DB Cleans (30/20)

40 Alt. Single DB Front Rack Lunges**

400m Run

30 Alt. DB Cleans

30 Alt. Single DB Front Rack Lunges

200m Run

20 Alt. DB Cleans

20 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

Author Bio

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