4/6/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

JUMP ROPE WARM-UP:

20 Single Unders

10 Right Leg Singles

10 Left Leg Singles

20 Alt. Singles

10 Reverse Singles

10 Alt. Split Singles

10 Narrow/Wide Singles (scissor)

:20 DU practice

Then 2 Rounds:

7 Plyo Push Ups (slow eccentric, explosive concentric)

5 Hang Muscle Cleans*

10 Alt. Elbow Punches*

5 Hang Power Cleans (Hold catch :02)*

*Empty Bar.

Bench Press (5-4-3-3-3)

Start moderate and build to a heavy triple.

Metcon (Time)

FOR TIME:

3-6-9-12-9-6-3

Hang Power Clean (115/85)(RX+155/105)

30-40-50-60-50-40-30

Double Unders

Goal (Fittest) → Sub 10:00. This is meant to be fast and unbroken. Challenge your strong jump rope athletes to keep their DU’s unbroken as well. Sub 9:00 is very doable!

Goal (All) → Aim for sub 12:00. We want these athletes choosing a light weight so they can focus on good form and moving steadily through the workout.
-Scaled-

FOR TIME:

3-6-9-12-9-6-3

Hang Power Clean (95/65)

15-20-25-30-25-20-15

DU/Attempts*

*Or…

30-40-50-60-50-40-30

Single Unders