3/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Inch Worms

Then 2 Rounds:

5 Slow Plate Goblet Squats w/ Pause in the bottom

5/5 Plate Single Leg RDL

10 Glute Bridges w/ Pause in the top

10 Plate Sumo Deadlifts

Deadlift (15:00 to build to 1-Rep of RD6 weight.)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP**

20 Deadlifts*

20 Up-Downs Over Bar

30 Partner Sit-Ups

*Rounds 1+2: (135/95)

Rounds 3+4: (155/105)

Rounds 5+6: (185/135)

Rounds 6+Beyond: (225/155)

**Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total and p artners interlock heels.

Goal (Fittest) → 8+ Rounds. Athletes getting into this range are cruising on the Deadlifts, going unbroken throughout most of the workout, maybe breaking on the final prescribed weight to preserve the back!

Goal (All) → Around 6 rounds is a solid effort, breaking the work up early, and setting into a steady pace throughout the workout.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP**

10 Deadlifts*

15 Up-Downs Over Bar

20 Partner Sit-Ups

*Rounds 1+2: (95/65)

Rounds 3+4: (115/80)

Rounds 5+6: (135/95)

Rounds 6+Beyond: (155/105)