11/14/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Pizza Delivery!

Then 1 Round:

5 Up/Down Dog

10/10 SA Ring Row

10 Up-Down + 2 Alt. High Plank SH Taps

5/5 DB Deadlift

5/5 DB Strict Press

3 I-Y-T on Rings

5 Push Ups @ 2222

5/5 DB SDHP

5/5 DB Push Press

Strength

Bench Press (1.) 5-5-5-5 )

*Tempo @ 21X1

**Start Moderate and build to Mod-Heavy. Option for DB Bench Press.

-Short Rest b/t P1 & P2-

2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*

*(Athlete Choice, Light-Mod)

*Goal should be 15-20 Reps.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – 15 Cal Row

MIN 2 – 20 Alt. DB Snatches (35/20)(RX+50/35)

MIN 3 – 15 Up-Downs

MIN 4 – :50 Max Push Press (75/55)(RX+95/65)

MIN 5 – Rest

(Score is Total Reps of Push Press)

PERFORMANCE GOAL → From a performance standpoint, should be getting off the Rower in :40 seconds or less every time. Make the DB Snatches challenging and the Up-Downs fast today. Should be getting 22-28+ on the Push Press every single round.

FITNESS GOAL → From a fitness standpoint, should be getting off the Rower in under :50 seconds. Keep the DB Snatches and Up-Downs to no more than 2 quick Sets. Push Press should be around 16-22 reps per round today.

-Scaled-

20 Min EMOM:

MIN 1 – 12 Cal Row

MIN 2 – 16 Alt. DB Snatches (25/15)

MIN 3 – 10 Up-Downs

MIN 4 – :50 Max Push Press (65/45)

MIN 5 – Rest

(Score is Total Reps of Push Press)