7/19/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 JJ

10 Mt. Climbers

5 Inch Worms

5 Supermans

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Good Mornings

Deadlift (1 x 1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

(Week 4 of 9)

Metcon (Weight)

10 Min EMOM:

MIN 1 – 6 Deadlifts (255/175)

MIN 2 – 12 Up-Downs Over Bar
-Scaled-

10 Min EMOM:

MIN 1 – 6 Deadlifts (135/95)

MIN 2 – 8 Up-Downs Over Bar

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