3/7/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Alt. Box Step Overs

10 Alt. SL V-Ups

5 Box Jumps

5 V-Ups

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Clean High Pull

3 Hang Power Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Clean Pull + Power Clean (4 x 2 Reps of Complex @ 80-85% of 1RM Clean)

*Quick Rest b/t Reps & Rest as Needed b/t Sets.

*Each Rep = 1+1.

(Week 2 of 8)

Metcon (Time)

3 Rounds:

400m Run

10 Hang Power Clean (95/65)

30 Sit-Ups

10 Hang Squat Clean

10 Box Jumps (30/24)

Goal (Fittest) → Fittest should be looking to complete 13:00 minutes or less. Run should be completed in under 2:00 minutes here. All variations of the Hang Clean (Power & Squat) should be fast and unbroken. No rest during the Sit-Ups besides trying to shake out those Legs. Keep the Box Jumps smooth and fast here.

Goal (All) → All athletes should be looking to complete between 14:00-16:00 minutes today. Run should be completed in no more than 2:15 today. Break up the Cleans into two sets. Keep the Sit-Ups and Box Jumps/Step Ups steady here.
-Scaled-

3 Rounds:

200m Run (2:15 cap)

10 Hang Power Clean (65/45)

20 Sit-Ups or Tuck Ups

10 Hang Squat Clean or 5 Hang Power Clean + 5 Front Squat

10 Box Jumps or Alt. Step Ups (18/12)