1/27/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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1 Round:

30 Single Unders

10 Scap Pull-Ups

5/5 Single Leg Glute Bridges

1 Round:

20 High Jump Single Unders

10 Ring Rows

5/5 Single Leg DB RDL

1 Round:

20 DU or DU Attempts

10 Kipping Swings or Hollow Rocks

5/5 Single Arm DB Sumo Deadlift

Sumo Deadlift (5-4-3-2)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

50 Double Unders

10 Deadlifts (185/135)(RX+275/185)

7 MU

Goal (Fittest) → We are looking for our fittest to hold 2:30 each round. Some may start off ripping through this and come out with 2:00 Rounds but this may not be sustainable for the whole workout. Be smart about managing grip so they can maintain their MU for the whole workout.

Goal (All) → We are looking for athletes to hold 3:00 a round. Make sure loading on the barbell and scaling to the MU are appropriate. Whether they are cutting down reps or changing the gymnastics movement, they should complete them in 1-2 quick sets.

12 Min AMRAP:

25 DU/Attempts or 75 Single Unders

10 Deadlifts (95/65)

7 Jumping MU or Up-Down Pull Ups or Ring Rows