9/17/22 CrossFit Gym Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then..

2:00 Front Rack + Thoracic Mobility

2:00 Ankle Mobility

Then 2 Rounds:

12 Alt. Cossack Squats

10 Sit-Ups

8 PVC/Barbell Up & Overs *

6 Lunge-Lunge-Squats**

*1 Rep= Hang Muscle Clean + Push Press + Lower to Back + Back Rack PP + Lower to Front Rack + Lower to Waist

**Round 2 complete movement w/ PVC or Barbell.

Front Squat (10-8-6)

*Start Light-Moderate and build to Moderate+.

(Week 2 of 9)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :45 Cal Row

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (75/55)(RX+115/75)

MIN 3 – :45 Sit-Ups

MIN 4 – :45 Alt. DB Snatch (35/20)(RX+50/35)

PERFORMANCE GOAL → These athletes are going to be working for 15 Cals on the Rower, 6-7 complete reps on the barbell, 20-25 Sit-Ups, and 20 or more DB Snatches.

GROUP GOAL → Athletes in this Category should be averaging 10-12 Cals on the Rower, 4-5 reps on the Barbell, 16-20 Sit-Ups, and 15-20 DB Snatches.
-Scaled-

16 Min EMOM:

MIN 1 – :45 Cal Row

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (45/35)*

MIN 3 – :45 Sit-Ups or Tuck Ups

MIN 4 – :45 Alt. DB Snatch (20/15)

*Option for Front Rack or DB Goblet.