9/26/22 CrossFit Near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

20 JJ (RD2: Front Jacks)

10 Alt. Cossack Squats

8 Ring Rows

8 Alt. Samson Lunges

8 Kipping Swings or Jumping Pull Ups

6 PVC Kang Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Thrusters

Front Squat (6-6-4)

*Start Moderate-Heavy and build to Heavy.

(Week 4 of 9)

Fran (Time)

Thrusters, 95# / 65#
PERFORMANCE GOAL → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.

GROUP GOAL → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!



Thrusters (75/55)

Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows

*Athletes can sub DBs (25/15) for barbell.

Cool Down

400m Walk