5/4/22 CrossFit Haddonfield Collingswood Chery Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

12 Alt. Groiners

6 Alt. Box Step Ups

12 Hollow Rocks

6/6 Single Arm Ring Rows

12 Box Jumps

6 Up-Downs

Then, 2 Rounds w/ PVC or Empty Bar:

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Hang Power Clean (2-2-2-2-2)

*Start moderate, build to a challenging double.

*Pause :02 at knee.

Metcon (Time)

3 Rounds:

35 Box Jump Overs (24/20)

25 C2B Pull-Ups

15 Up-Downs

5 Hang Power Clean (145/100)(RX+205/145)

FITTEST GOAL → Fittest should be looking to complete today in 16:00 – 18:00 minutes. Look to move quickly through the Box Jump Overs. Chest to Bar Pull-Ups we would like in 2-3 Sets or less. Up-Downs should remain fairly fast and used to mentally prepare for the Barbell. Should be able to complete the Hang Power Clean in 2 Sets and perhaps 3 Sets on the final Round.

GROUP GOAL → All athletes are shooting to complete by 18:00 – 20:00 minutes today. Box Jump/Step Overs should be smooth and consistent. Our Pull-Up variation should be completed in 3-4 Sets. Up-Downs are steady yet consistent as well. Challenge yourself with a heavier barbell today as long as form can stay perfect. Hang Power Cleans should be completed in 1-2 sets.
-Scaled-

3 Rounds:

25 Box Jump/Step Overs (18/12)

15 Jumping Pull Ups or Ring Rows

10 Up-Downs

5 Hang Power Clean (95/65)

Author Bio

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