7/19/22 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run

7/7 DB SDHP

10 Scap Pull-Ups

:30 Hollow Hold

Then, 1 Round:

100m Run

10 Straight Leg Sit-Ups

10 Band Pull Aparts

7/7 SA Ring Rows

Weighted Chin-Ups (4 x 6 AHAP)

Metcon (Time)

3 SETS:

ON AN 8:00 RUNNING CLOCK…

400m Run

30 Sit-Ups (RX+ Weighted*)

20 Alt. DB Snatches (35/25)

400m Run

(Rest the Remainder of the Set)

*Hold DB (Athlete Choice, Moderate) against chest.

(Score is Time of Slowest Set)

FITTEST GOAL → Fittest should be looking to complete each of these sets with about 2:00 – 2:45 of rest. Runs should be completed in 2:00 minutes or less today. Look to pick a challenging moderate weight for our DB Snatches and Sit-Ups and move consistently, keeping both to no more than 2 Sets.

GROUP GOAL → All athletes should be looking to complete each of these sets with about 2:00 -1:30 of rest. Runs should be done at 2:00 or 2:20 at the very most. Look to pick a weight that allows you to move, but doesn’t completely stop us. DB Snatches and Sit Ups should be completed in 2-4 sets today.
-Scaled-

3 SETS:

ON AN 8:00 RUNNING CLOCK…

200m Run (2:20 cap)

30 Tuck Ups or Lying Leg Raises

20 Alt. DB Snatches (25/15)

200m Run (2:20 cap)

(Rest the Remainder of the Set)

(Score is Time of Slowest Set)