11/15/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

30 HK (RD: 30 BK)

10 Slow KB RDL

8 Tuck-Ups (w/ :01 Hold in Tuck)

Then, 2 Rounds:

6/6 Single Arm KB Swings

:15 Active Bar Hang (RD2: 8 Scap Pull-Ups)

2 Rope Walks

Rope Climb (Learn the skill!)

If proficient…

4 SETS:

6/6 SA DB Row AHAP

Superset w/ 6 DB Pullovers AHAP

-Rest As Needed b/t Sets-

Metcon

Metcon (Distance)

5 SETS:

ON A 4:00 RUNNING CLOCK…

30 Alt. SA KB Swings (53/35)

3 Rope Climbs

Max Distance Run/Sprint w/ Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Total Distance Ran)

PERFORMANCE GOAL → These athletes should be averaging 200-400m of running each set. Swings unbroken, and Rope Climbs sub 1:00.

FITNESS GOAL → Athletes in this category should be averaging 100-200m of running each set. Swings should be mostly unbroken, 2 sets max, and Rope Climb Option should take 1:00-1:15.

-Scaled-

5 SETS:

ON A 4:00 RUNNING CLOCK…

20 Alt. SA KB Swings (26/18)

3 Rope Climb Options*

Max Distance Run w/ Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Total Distance Ran)

*Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

*Rope Climb Option 2: Rope Walk