9/8/22 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard


1 Round:

100m Run

10 KB Deadlifts

10 Scap Pull-Ups

10 Hollow Rocks

Then, 2 Rounds

8 Alt. Skater Hops (https://www.youtube.com/watch?v=EEFDTlkjJKM)

8 KB Swings

8 Kipping Swings

Muscle-ups (Learn the skill!)

10:00 practice

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU or MU Complex*

*MU Complex:

Complete 3 sets, resting as needed between, of…

2 Kip Swings


1 Hips to Rig


1 Bar Muscle-Up

Metcon (Time)


3 Rounds (26:00 time cap) :

800m Run

32 KB Swings (53/35)(RX+70/53)

10 Bar Muscle-Ups

PERFORMANCE GOAL → These athletes should completed the workout in 19:00-22:00. Focus on keeping the KB Swings to 2-3 Sets and the MU to 1-2 Sets. Really pushing the pace on the runs to get your best time!

GROUP GOAL → Athletes in this category should aim for 22:00-26:00. Focus on being consistent with the KB as well as the MU or adjusted movement. Keep KB Swings to 2-3 Sets and the MU Option to 1-2 Sets. Keep the runs to 4:00 or less.

3 Rounds (26:00 time cap):

400-600m Run (4:00 cap)

32 KB Swings (26/18)

10 Jumping MU, C2B Pull-Ups, Jumping Pull Ups, or Ring Rows