5/6/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10/8 Cal Row

8 Alt. Bird Dogs

5 Reps of IYT’s (Change Plates)

5 Wall-Facing Squats

Then, 1 Round:

7/7 DB Hang Power Snatch

7 Box Jumps

7 Scap Pull-Ups

7 Tuck Ups

Then 1 Rounds 3 Reps w/ PVC or Empty Bar:

Muscle-Snatch

BTN Push Press

OH Squat (:03 eccentric)

Snatch Balance

Snatch Balance (3-3-3)

TECHNIQUE WORK:

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

*Major focus on technique, not load today. Keep weight light and move with perfect form!

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (22:00 Cap):

40 TTB

400m Run or 48 Cal Row

40 TTB

80 Alt. DB Power Snatch (35/20)(RX+50/35)

400m Run or 48 Cal Row

40 TTB

100 Box Jumps (24/20)

80 Alt. DB Power Snatch

400m Run or 48 Cal Row

40 TTB

*Run together. For all other movements, P1 works while P2 rests. Split work as needed.

FITTEST GOAL → These athletes are hitting big sets. They are aiming for sub 18:00 with some in the 16:00 range. These athletes are sticking with 1-2 sets on the TTB, keeping the runs to roughly 1:15-1:30 and aim for unbroken sets of the DB Snatch and Box Jumps.

GROUP GOAL → Goal is to keep everyone within 19:00-22:00. That means we want to see 4 sets max on the TTB/K2E, completing the runs in 1:45 or less, keeping the DB Snatches to 2-3 sets, and getting done with the Box Jumps/Step Ups in no more than 3:30. Be mindful of transition time and make sure no one is wandering away from their station for too long!
-Scaled-

IN TEAMS OF 2…

FOR TIME (22:00 Cap):

40 K2E or Tuck Ups

200m Run or 24 Cal Row

40 K2E or Tuck Ups

80 Alt. DB Power Snatch (30/20)

200m Run or 24 Cal Row

40 K2E or Tuck Ups

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

80 Alt. DB Power Snatch

200m Run or 24 Cal Row

40 K2E or Tuck Ups

*Run together. For all other movements, P1 works while P2 rests. Split work as needed.

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