8/27/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Pizza Delivery!

Then, 2 Rounds:

:40 Row (Easy Pace)

6 Bodyweight Sumo-Stance Good Morning


6 KB Upright Row

6 KB Swings

6 Scap Pull-Ups (RD 2: Kipping Swings)

8 KB Bent Row

Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – :40 Max KB Sumo Deadlift High Pull (35/26)(RX+53/35)

MIN 2 – :40 Max TTB

MIN 3 – :40 Max KB Swings*

MIN 4 – :40 Max Cal Row

*Option for (RX+70/53).

PERFORMANCE GOAL → These Athletes are striving to hit the ground running. No matter what movement they are on, expect them to go unbroken and keep working until the very last second. They are aiming to get 19-22+ on the SDHP, 13-15+ on the TTB, 21-25+ on the KBS, and 15/12 calories on the rower.

GROUP GOAL → Athletes in this category will aim to maximize the movements that are in their wheelhouse by going for bigger sets, and try to manage the movements that they don’t fancy too much by being more methodical on the approach. The goal here is to shoot for 15-18 on the SDHP, 8-12 on the TTB/K2E, 15-20 on the KBS, and 12/10 calories on the rower.

20 Min EMOM:

MIN 1 – :40 Max KB Sumo Deadlift High Pull (26/18)

MIN 2 – :40 Max K2E

MIN 3 – :40 Max KB Swings

MIN 4 – :40 Max Cal Row

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