11/26/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Pizza Delivery

Then, 1 Round:

10 Alt. Groiners

8 Scap Pull Ups

8 Alt. Box Step Overs

10 Air Squats (:03 eccentric)

8 Kipping Swings

8 Box Jumps

6 Kang Squats (PVC or Empty Bar)

Strength

Back Squat (8-6-4-6-8)

Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.

Metcon

Metcon (AMRAP – Reps)

“Clearance Sale”

IN TEAMS OF 2

3 SETS…

5 Min AMRAP:

6 Front Squats (75/55)(RX+115/75)

8 Pull-Ups

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch roles.

(Rest 1:00 b/t Sets)

*Pick up where you left off in previous AMRAP.

(Score is Total Reps of Box Jump Overs)

PERFORMANCE GOAL → Athletes in this category should be completing a round once every :30-:45. Unbroken on Front Squats and Pull-Ups. Attack the box jump overs!

FITNESS GOAL → These athletes should be aiming for EMOM pace. Unbroken squats, 2 sets on the Pull-Ups, and steady on the box jump overs.

-Scaled-

IN TEAMS OF 2

3 SETS…

5 Min AMRAP:

6 Front Squats (60/40) or DB Front Squats (20/15)

8 Jumping Pull-Ups or Ring Rows

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump/Step Overs (18/12). Once a full round is completed, partners will switch roles.

(Rest 1:00 b/t Sets)

*Pick up where you left off in previous AMRAP.

(Score is Total Reps of Box Jump Overs)