6/2/22 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

5 KB Reverse Squats

Then 2 Rounds:

10 Alt. Cossack Squats

10 Alt. Groiners + Thoracic Rotation

10 Alt. Bird Dogs

5 Hang Muscle Cleans (empty bar)

5 Up+Overs (empty bar)

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

Back Squat (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)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

12 Back Rack Reverse Lunges* (95/65)(RX+115/75)

400m Run

*After each full round, increase reps by 2 Reps. Ex. R1 = 12 Reps, R2 = 14, and so on.

FITTEST GOAL → Fittest athletes will look to complete 4-4.5 rounds of this workout. The Lunges will be completed unbroken and looking to finish each set in 1:00 or less. The 400m Run should be held to 1:45-2:00 each round.

GROUP GOAL → All athletes will look to complete 3-4 rounds of this workout. The Lunges should be light enough to allow nearly unbroken sets, keeping bar in Back Rack position when rest is needed. The Run should be 2:00-2:15, so scale accordingly.
-Scaled-

13 Min AMRAP:

12 Back Rack Reverse Lunges* (75/55)

200-400m Run

*After each full round, increase reps by 2 Reps. Ex. R1 = 12 Reps, R2 = 14, and so on.