11/18/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

100m Run

8 Good Mornings (RD2: 2 RDL)

8 Ring Rows

6/6 Single Leg Glute Bridges

4 Cat Cows

Then 1 Round:

100m Run

10 Supermans

8 Scap Pull-ups

8 Kipping Swings

8/8 Single Leg RDLs (Bodyweight)

Strength

Romanian DeadLift (RDL) (10-8-6)

Start Light-Mod and build to Moderate-Heavy.

Metcon

Metcon (Time)

“Ripcord”

4 Rounds (18:00 time cap):

15 C2B Pull-Ups

15 Deadlifts (135/95)(RX+185/125)

400m Run

PERFORMANCE GOAL → These athletes will look to complete this workout sub 14:00-15:00. The Chest to Bar Pull-ups should be completed in 1-2 quick sets. Deadlifts in 1-2 sets as well. The run should be completed in 1:50-2:00.

FITNESS GOAL → Athletes in this Category will look to complete this workout within 15:00-18:00. The Pull-ups should be completed in 2-3 sets. Deadlifts completed in 1-3 sets. The run should be completed in 2:00-2:15.

-Scaled-

4 Rounds (18:00 time cap):

15 Jumping Pull-Ups or Ring Rows

15 Deadlifts (105/75)

200m Run