5/9/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 JJ

8 Up/Down Dog

8 Hang Muscle Clean*

8 Alt. Elbow Punches*

1 Round:

20 Butt Kicks

8 Alt. Bird Dogs

6 Clean High Pulls*

6 Strict Press + :20 OH Hold after final rep*

1 Round:

20 High Knees

8 Hang Power Cleans*

4 Push Press*

4 Jerks*

Power Clean + Jerk (Build to a challenging weight for (2 + 1))

Metcon (Time)

FOR TIME:

2:00 ON / 1:00 OFF

100m Run

Max G2OH (115/80)(RX+155/105) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 G2OH are completed.

(Score is Total Time)

FITTEST GOAL → The fittest are looking to complete the workout in 5 rounds or less. That is sub 15:00. They are completing the run in :45 or less and immediately picking up that barbell for their first rep, trying to complete a rep or two before the first minute elapses. After which, the cadence in which they pick up their barbell for their C&J will remain consistent throughout the workout.

GROUP GOAL → All athletes are looking to complete the workout in 6-7 rounds or 18:00-21:00. They should complete their run in :55 or less. The challenge for these athletes will be to find a suitable pace that will allow them to keep moving WITH PERFECT FORM through the rounds.
-Scaled-

FOR TIME:

2:00 ON / 1:00 OFF

100m Run

Max G2OH (85/60) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 30 G2OH are completed.

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