6/1/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

20 Alt. High Plank Shoulder Taps

20 DU Taps

10 Scap Push Ups (RD2: Push Ups)

5/5 ½ Kneeling Bottoms Up KB Press

5/5 Single-Arm Ring Row

Bench Press (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 2.

(Week 5 of 9)

WOD Warm Up

2 Rounds w/ Empty Bar:

4 Hang Muscle Clean

10 Alt. Elbow Punches

4 Push Press

Metcon (AMRAP – Reps)

6 Rounds (:20 ON / :10 OFF)

MVMT 1 – Cal Row

MVMT 2 – Push Press (95/65)

MVMT 3 – Double Unders

MVMT 4 – Ring Rows (RX+ Pull Ups)

1 Round = all 4 MVMTs

(Rest 1:00 every 2 Rds)

FITTEST GOAL → Goal Per Round…

Cal Row – 8-12+ Cals

Push Press – 10-14+ Reps

Double Under – 25-35+

Ring Row – 10-14+ Reps

These athletes should be working right up to the beep to maximize their time with the movement. Full send each interval!

GROUP GOAL → Goal Per Round…

Cal Row 6-8 Cals

Push Press 8-10 Reps

Double Under 15-25 Reps

Ring Row 8-10 Reps

Most athletes should give themselves an extra :03-:05 of transition time to ensure consistency. Start conservative and gradually start to speed up!
-Scaled-

6 Rounds (:20 ON / :10 OFF)

MVMT 1 – Cal Row

MVMT 2 – Push Press (65/45) or DB Push Press (30/20)

MVMT 3 – DU/Attempts, DU Taps, or Singles

MVMT 4 – Ring Rows

1 Round = all 4 MVMTs

(Rest 1:00 every 2 Rds)