5/11/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

12 Alt. Step-Ups

10 Deadbugs

8 Bodyweight Jefferson Curls (https://www.youtube.com/watch?v=NFXqqvZGAHY)

6 Inch Worms

2 Rounds:

6 Box Jumps

6 Pike Push-Ups or Push-Ups

8 Barbell RDL

6/6 SL Glute Bridges


Deadlift (1 x 5 @ 85%)

1×5 @65%

1×5 @75%

1×5 @85%

*Deadlift Based off of 90% of Heavy 1-Rep

(Week 2 of 9)

Metcon (Time)

For Time (13:00 cap):


Box Jumps (24/20)




Sumo Deadlifts (225/155)(RX+275/195)

FITTEST GOAL → Fittest athletes are looking to go 10:00 minutes or less. The Box Jumps should be done fairly fast and fluid despite the height. Our Handstand Push-Ups should be done in no more than 2 Sets. We are shortening the break time between these Deadlift Sets. They should also be completed in 2-3 Sets at max.

GROUP GOAL → All athletes are looking to go 10:00 – 13:00 minutes on the day. Box Jumps will be more on the steady side, not resting too long, but not staring at the Box. Our Handstand Push-Ups or variations should be done in 2-3 Sets. Our Deadlifts are very form-focused and should be completed in 3 Sets. You are definitely pausing a slight bit longer on these in order to properly brace and go.

For Time (13:00 cap):


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


Pike HSPU or Seated DB Strict Press (30/20)


Sumo Deadlifts (135/95)

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