3/9/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner Plate Race! (Best of 3)

Then, 8 Min EMOM:

MIN 1 – :40 Single Unders

MIN 2 – 8 Push-Ups on DBs*

MIN 3 – 5 Scap Pull Ups or Scap Ring Rows + 5-10 Hanging Knee Raises

MIN 4 – 8 Alt. (No Push-Up) Renegade Row**

*Athletes can also perform the Push-Up on their Knees

**Use DBs that are 50-60% of Workout Weight. Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)

Weighted Pull-ups (4 x 5-8 Strict Pull-Ups @ 2211)

*Weighted Pull-Ups if Bodyweight isn’t challenging.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 50 DU*

MIN 2 – 15 TTB*

MIN 3 – Max DB (No Push-Up) Renegade Rows** (50/35)

MIN 4 – Rest

*All work in MIN 1 & 2 must be completed by :50 mark.

**L+R = 1 Rep

(Score is round w/ fewest reps)

Goal (Fittest) → The Fittest should be shooting for unbroken reps. Challenge them to get both Double Unders and Toes To Bar done in under :30. 6+ Reps on the Renegade Row is the goal, aim to earn each rest minute and really push the Renegade Row through the whole EMOM.

Goal (All) → Complete the reps of the EMOM in 2-3 Sets. If you can’t get all the reps for the EMOM, find a challenging number to reach in :50, try to get that number every round. 3-6+ Reps on the Renegade Row. Stay consistent with the reps through all of the rounds.
-Scaled-

16 Min EMOM:

MIN 1 – 25 DU/Attempts or 50 Single Unders

MIN 2 – 10-15 K2E

MIN 3 – Max DB Renegade Rows* (30/20)

MIN 4 – Rest

*All work in MIN 1 & 2 must be completed by :50 mark.

*L+R = 1 Rep

(Score is round w/ fewest reps)