10/21/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

Then, 1 Round:

10 Alt. Groiners

6 Hang Muscle Cleans

10 Alt. Elbow Punches

10 Scap Ring Rows

:20 Low Plank Hold

Then 1 Round:

10 Alt. Lunge & Twist

6 Alt. OH Presses (Front Rack to Back Rack)*

6 Supinated RDL

6 Supinated Bent Rows (:02 eccentric)

*Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times

Strength

Supinated Pendlay Row (4 x 6 AHAP)

*:02 eccentric all reps.

Compare to 10/6/22.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – :45 Alt. Back Rack Lunges (95/65)(RX+135/95)

MIN 2&3 – 400m Run

MIN 4 – :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

PERFORMANCE GOAL → Th goal here is 12-16+ reps on the Lunges and 20-30 reps on the Ring Rows. These athletes should be aiming to push the Run and see how fast they can keep their 400m times after those lunges.

FITNESS GOAL → The goal here is 10-12+ reps on the Lunges and 15-20+ reps on the Ring Rows. Aim to be consistent on the Run, even if the distance needs to be adjusted. The goal is repetitive effort! Keep runs to 2:00 or less.

-Scaled-

20 Min EMOM:

MIN 1 – :45 Alt. Back Rack Lunges (75/55)

MIN 2&3 – 200-300m Run

MIN 4 – :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)