5/16/22 CrossFit Cherry Chill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then, 2 Rounds:

100m Run

10 Alt. Box Step-Ups (RD2: Box Jumps)

5/5 Staggered Stance BW Good Mornings (RD2: Empty BB)

5 RDL (:03 eccentric)(Empty BB)

Deadlift (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

(Week 3 of 9)

Metcon (Time)

FOR TIME…

Buy In: 400m Run

Then, 3 Rounds:

30 Box Jump Overs (24/20)

10 Sumo Deadlifts (175/115)(RX+255/175)

Cash Out: 400m Run

FITTEST GOAL → Fittest athletes will look to complete this workout within 10:00-12:00. The Runs should be completed in 2:00-2:15. The Box Jump Overs should be completed unbroken and around 1:30-1:45. The Sumo Deadlifts should be completed unbroken each round.

GROUP GOAL → The Group will look to complete this workout within 12:00-15:00. The Runs should be completed in 2:15-2:30. The Box Jump Overs/Step Overs should be completed around 1:45-2:00. The Sumo Deadlifts should be completed in 1-2 sets each round, choosing load that allows perfect form until the final rep!
-Scaled-

FOR TIME…

Buy In: 200m Run

Then, 3 Rounds:

30 Box Jump Overs (18/12)

10 Sumo Deadlifts (135/95)

Cash Out: 200m Run