11/16/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

15 Partner Push Ups

Then 1 Round:

10 Alt. Groiners

8 Bootstrappers

10 Glute Bridges

4 Air Squats (1 + ½)

Then 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Kang Squats

Strength

Back Squat (5-5-5)

1+1/2 Back Squat*

Start Moderate and build to Moderate-Heavy.

*1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Pick up where you left off.

PERFORMANCE GOAL → 4.5-5.5 rounds per AMRAP. Unbroken on the Power Cleans and Push Ups and fast on the Air Squats. These athletes will be transitioning lightning-fast!

FITNESS GOAL → 2.5-3.5 rounds per AMRAP. Lighter weights used on the Power Cleans to maintain great form and keep sets unbroken. 2 sets on the Push Ups, with the Air Squats used as recovery.

-Scaled-

Max rounds in 3 minutes of:

3 Power Cleans (85/60) or DB Power Cleans (30/20)

6 HRPU or Band Assisted Push-ups

9 Air Squats

Rest 1-minute.

Repeat for a total of 5 cycles

*Pick up where you left off.