8/18/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

5 Inch Worms

10/10 SL Glute Bridges

Then 2 Rounds:

10 High-to-Low Plank

10 Alt. Reverse Lunges

5 KB Deadlifts (:03 Eccentric)

10 KB Swings

Deadlift (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today

(Week 8 of 9 – Deload)

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 ME Row

Min 2 – :40 ME KB Swings (70/53)*

Min 3 – :40 Alt. Jump Lunges

Min 4 – :40 Low Plank Hold**

*Traditional two-handed swings or option to try alternating single-arm swings.

**1 second = 1 rep
-Scaled-

16 Min EMOM:

Min 1 – :40 ME Row

Min 2 – :40 ME KB Swings (26/18)

Min 3 – :40 Alt. Lunges (no jump!)

Min 4 – :40 Low Plank Hold

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now