5/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Mt. Climbers + :15 Plank Hold

10 MB Deadlifts

10 MB Curl & Press

10 Scap Pull-Ups + :15 Bar Hang

10 Up-Downs

10 Alt. High Plank Shoulder Taps

10 MB G2OH

10 Ring Rows

10 Push Up to Down Dog

5 I-Y-Ts on Rings

Bench Press (1 x 5 @ 85%)

1×5 @65%

1×5 @75%

1×5 @85%

*Bench Press Based off of 90% of Heavy 1-Rep

(Week 2 of 9)

Metcon (AMRAP – Rounds and Reps)

4 Sets…

3 Min AMRAP:

12 Up-Downs (RX+ Burpees)

10 Ball Slams (20/14) or Alt. DB Snatch (35/25)(RX+50/35)

8 Pull-Ups

(Rest :30 b/t Sets)

*Pick up where you left off in previous AMRAP.

FITTEST GOAL→ Fittest should be looking to complete 9-10.5+ Rounds on the day. The Burpees/Up-Downs and Ball Slam/DB Snatch are fast and quick transitions throughout. The Pull-Ups will most likely be unbroken through the majority of this workout, with a quick shakeout coming near the back end of our final Rounds.

GROUP GOAL → All athletes are looking to complete 7-8.5+ Rounds on the day. We want to make sure we can consistently move from our Up-Downs to our Ball Slams without too long of a hesitation. Our Pull-Ups today should always be done in 2 sets max.
-Scaled-

4 Sets…

3 Min AMRAP:

9 Up-Downs

10 Ball Slams (14/10) or Alt. DB Snatch (30/20)

8 Pull-Ups

(Rest :30 b/t Sets)

*Pick up where you left off in previous AMRAP.

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