2/3/22 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then 2 Rounds:

5 Straight Leg Sit-Ups

5 Scap Push Ups + 10 Alt. High Plank Shoulder Taps

10 Glute Bridges

5 Push Up to Down Dog

5 Deadlifts (:03 eccentric)(empty bar)

Deadlift (15 minutes to build to a heavy triple!)

Metcon (Time)

3 Rounds:

ON A 6:00 RUNNING CLOCK…

40 Sit-Ups

40 Push-Ups

15 Deadlifts (185/135)(RX+255/175)

(Score is Slowest Round)

*Goal is to have at least :30 rest b/t rounds.

Goal (Fittest) → Fittest should look to push the 4:00 per round range. This is easily attainable should the individual have a high capacity and quick recovery when it comes to their Push Ups. Sit-Ups will take roughly 1:00, Push-Ups around 1:30, and Deadlifts should be completed in two quick sets.

Goal (All) → Everyone should be around the 5:00 range to allow for some rest before the next round. Sit Ups should take 1:30, Push Ups will take 2:00-2:30, and Deadlifts should be kept at weight that allows completion in 2-3 sets at. Goal is to have at least :30 rest between sets as fatigue creeps in!
3 Rounds:

4:30 AMRAP…

15 Sit-Ups

15 Push-Ups

7 Deadlifts (95/65)

*Rest 1:30 before next round.