5/5/22 CrossFit Training near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

12 KB Deadlifts

20 Butt Kicks

10 Scap Push-Ups

Then, 2 Rounds:

6/6 Single Arm KB Swings

6 Push Ups

6/6 Single Leg V-Ups

Bench Press (1 x 1)

Build to a heavy 1-Rep.

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 KB Swing (53/35)(RX+70/53)

15 Sit-Ups

100m Run

FITTEST GOAL → Fire breathers will average about 1:30-1:45 per round landing at 6.5-7.5 total rounds. The Swings will be quick and unbroken along with the Sit-Ups. The 100m Run should look more like a 90% push or sprint with these athletes pushing their pace and getting back to the KB ASAP!

GROUP GOAL → Most will be averaging 1:45-2:00 per round finishing right around 5.5-6.5 rounds. Even if using a heavier than normal KB, the swings should be nearly unbroken….2 sets max! The Sit-Ups lasting no longer than :30-:40, and the run taking about :30-:40. A good goal for most is to try and keep moving with little to no transition time. Play with pacing, and work on consistent rounds!
-Scaled-

12 Min AMRAP:

10 KB Swing (26/18)

10 Sit-Ups

100m Run

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