1/18/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

4 Min EMOM:

MIN 1 – :45 Row (Moderate Pace)

MIN 2 – :45 Push-Up Down Dog

MIN 3 – :45 Single Unders (RD2: DU)

MIN 4 – :20 PVC PT + :20 PVC ATW

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Strict Press

3 Push Press

3 Push Jerk

1 Wall Walk

Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)

Metcon (Time)

EVERY 4:30 x 4 SETS:

400m Run

12 HSPU or Push Press (95/65)

50 DU

(Score is Slowest Set)

Goal (Fittest) → Fittest should be shooting for :50 – 1:10 of rest in every Set. Should be able to complete each Run in under 2:00 minutes. Look to keep the Handstand Push-Ups unbroken if not 2 very quick Sets. Double Unders should be unbroken today.

Goal (All) → All athletes are looking to have :40 – :50 seconds of Rest today. Run should be right around 2:00 – 2:15 today. Handstand Push-Ups/Presses ideally are done in 2 Sets, but 3 if they can make it quick. Have an adjustment ready as needed. 2 Sets for the DU/Attempts/SU today.
-Scaled-

EVERY 4:30 x 4 SETS:

200m Run

12 Box HSPU or DB Strict Press (30/20) or Push Press (75/55)

25 DU/Attempts or 65 Single Unders

(Score is Slowest Set)