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8/16/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round

10 Alt. PVC PT Lunges

8 Cat/ Cows

6 Supermans

4 Push-Up to Down Dog

2 Wall-Facing Squats @ 3232

Then 2 Round w/ PVC or Empty Bar:

3 Snatch-Grip RDL

3 Muscle Snatch

3 OH Squats

3 BTN Push Press

3 Hang Power Snatch (Pause just below knee)

Hang Power Snatch + Hang Snatch (15:00 to build to a challenging set of (1 + 1).)

Metcon (Time)

5 Rounds:

100m Farmers Carry (35/25)(RX+50/35)

7 Power Snatch (105/75)(RX+145/100)

PERFORMANCE GOAL → From a performance standpoint we should be looking to complete the workout in 14:00 minutes or less. The Farmers Carries should be heavy, but not so heavy that we need to set down more than once for a mid-way shakeout. The Power Snatches should be TNG or very quick singles.

GROUP GOAL → All Athletes should be looking to complete the workout between 15:00 – 16:00 minutes. The Farmers Carries should be challenging, but taking no more than 2:00 to complete. Think 1-2 quick shakeouts as grip begins to fatigue. Use a moderate weight for the Power Snatches, making sure you can keep excellent form on every rep.
-Scaled-

5 Rounds:

100m Farmers Carry (25/20)

7 Power Snatch (75/55) or Alt. DB Snatches (30/20)

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8/15/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 High Knees (RD2: Butt Kicks)

5 Up-Downs

8 Tempo Push-Ups @ 30X2

5 Ring Rows (RD2: Jumping Pull Ups)

3 I-Y-T on Rings

Bench Press (10-8-6-4)

Tempo @30X2

*Start light and build to a moderate weight.

Metcon (AMRAP – Reps)

6 SETS:

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps in the Remaining Time…

ODD ROUNDS: Burpees

EVEN ROUNDS: Pull-Ups

(Rest :30 b/t Sets)

PERFORMANCE GOAL → Fittest athletes should complete the runs in :45 or less and look to hold this pace for nearly all sets. The Burpees should average b/t 16-20+ and the Pull-Ups will look the same, with a slightly higher rep range if performing butterfly. Try to increase their reps by 1 each set!

GROUP GOAL → All athletes should complete the runs in about 1:00 or less. Burpees will average around 12-16 and Pull-Ups/Ring Rows will be closer to 10-12 depending on capacity. A great focus for most members is going to be adding a rep each set for the Burpees, and trying to keep their pulling option challenging and at the same reps throughout.
-Scaled-

6 SETS:

ON A 2:00 RUNNING CLOCK…

100-200m Run

Max Reps in the Remaining Time…

ODD ROUNDS: Up-Downs

EVEN ROUNDS: Band Assisted Pull-Ups or Ring Rows

(Rest :30 b/t Sets)

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8/14/22 CrossFit Sunday Sweat – Home Training!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

800m – 1 Mile Run (Conversational Pace)

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 OFF):

MOVT 1 – Alt. Sit Throughs

MOVT 2 – Burpees

(Rest 1:00)

TABATA, 8 SETS (:20 ON / :10 OFF):

MOVT 1 – Alt. Skater Hops

MOVT 2 – Russian Twists

*Tabata = Alternate between MOVT 1 & MOVT 2 for 8 sets total.

Cool Down

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose

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8/13/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

2 Rounds:

8 MB Deadlifts

8 MBStrict Press

10 Alt. Deadbugs

2 Rounds:

8 MB Front Squats

8 MB Push Press to Target

10 Inchworms (no push-up!)

Deadlift (3 x 5 @ 75-85% of 1RM)

*1RM last tested on 6/30/22.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
PERFORMANCE GOAL → Fittest athletes will be looking to finish Karen sub 6:00-8:00. Wall Ball sets should be 15+ reps each attempt.

GROUP GOAL → All athletes should be looking to finish Karen in the 9:00-12:00 range. Wall Ball sets should be about 10+ reps each attempt.

-Scaled-

Mini Karen

100 Wall Balls (14/10)

or

8-10 Rounds:

7 Wall Balls (14/10)

:30 rest

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8/12/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

12 Alt. High Plank Calf Stretches*

10 Hollow Rocks (RD2: Supermans)

10 Ring Rows (RD2: Kipping Swings)

5 RDL (empty Bar)

5 Supinated Bent Rows (empty Bar)

*In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch for :05 each side and then switch back and forth for 12 total reps.

Supinated Pendlay Row (3 x 7 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 C2B Pull-Ups

36 DU

100m Run

(Rest 2:00)

6 Min AMRAP:

6 Pull-Ups

18 DU

9 Sit Ups

PERFORMANCE GOAL → Our top performers are looking at 7-8+ rounds. These individuals are keeping all pulling options unbroken, blazing through the DU, and using the 100m Run to separate from the pack. Challenged yourself to stop their run at the door, hustle to the rig, and immediately hop up and go again!

GROUP GOAL → Most athletes should be shooting for 5-6+ rounds. This will be dependent on adjustments to the pulling option and the ability to DU. For these athletes, we want to see their pulling option completed in 2 sets, their Jump Rope option at :40 or less, and we want to use the runs/sit-ups as an opportunity to catch their breath and shake out the arms, so think steady jog here!
-Scaled-

12 Min AMRAP:

12 Jumping Pull-Ups

18 DU or 36 DU Taps or SU

100m Run

(Rest 2:00)

6 Min AMRAP:

6 Pull-Ups or Ring Rows

9 DU or 18 DU Taps or SU

9 Sit Ups

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8/11/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

Then, 1 Round:

10 Alt. PVC Lunge + Pass Through

8/8 DB Swings

10 PVC ATW

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (3 x 1)

Weight for entire complex will be determined by what you can snatch from the hip.

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Cal Row (1:00 cap)

16 Alt. DB Snatch (35/20)(RX+50/35)

20 Alt. DB OH Lunges

20 Alt. High Plank DB Taps

PERFORMANCE GOAL → Athletes in this category should push the pace on the Row. When it comes to the other movements, smooth and steady while keeping the movements looking crisp and clean. Transitions between movements should be quick. 4-5+ Rounds is the goal for these individuals!

GROUP GOAL → Athletes in this category should hold a moderate pace on the Row, keeping it to 1:00 or less. For the DB Snatches, use a weight that allows multiple reps, 2 sets max. OH Lunges, focus on breathing and bracing, think of this movement like a moving Plank. 3-4+ Rounds is the athlete goal here!
-Scaled-

15 Min AMRAP:

15 Cal Row (1:00 cap)

16 Alt. DB Snatch (35/20)(RX+50/35)

20 Alt. DB OH Lunges

20 Alt. High Plank DB Taps

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8/10/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5 Bootstrappers

10 Alt. High Plank Shoulder Taps

5 Paused Jump Squats

5 Push Up

2 Wall Walks

Then, 3:00 Front Rack Mobility.

Front Squat (3-3-3-3)

*Tempo @ 32X3

Metcon (Time)

FOR TIME (16:00 time cap):

50 Burpees

Immediately Into…

8 Rounds:

5 HSPU (RX+ Strict)

7 Front Squats (75/55)(RX+115/75)

Immediately Into…

50 Burpees

PERFORMANCE GOAL → Fittest athletes should be shooting for 12:00-14:00 minutes. Our Burpee rounds should be completed in 3:00 minutes or less. Look to hold an EMOM pace or just slightly faster than that through our 8 Rounds. Strict HSPU should only be attempted if they can be done unbroken and we have high proficiency in the movement.

GROUP GOAL → All athletes should be shooting for 14:00 – 16:00 minutes. Should be looking to complete the Burpees in 4:00 minutes or less. Our 8 Round effort should be done between 1:00 – 1:20 per Round. Look to keep the Handstand Push-Ups (or modifications) to no more than 2 Sets. Make sure we still have a Front Squat weight we can do unbroken and with great form!
-Scaled-

FOR TIME (16:00 time cap):

30 Burpees

Immediately Into…

8 Rounds:

5 Box HSPU / Pike Push Up or DB Strict Press (30/20)

7 Front Squats (45/35)

Immediately Into…

30 Burpees

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8/9/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

10 Scap Pull Ups or Scap Ring Rows

Partner Bar Hang Challenge!

Then, 1 Round:

4 Inchworms

8 Tuck-Ups

8 Alt. DB Bent Over Row

4 Muscle Cleans*

8 Alt. Elbow Punches*

Then, 1 Round:

8 Kipping K2E

4 Hang Power Clean*

4 Push Press + :15 OH Hold**

4 Push Jerk*

4 Split Jerk*

*Empty Bar or PVC.

Push Press + Push Jerk + Split Jerk (Build to a challenging set of complex!)

(1 + 1 + 1)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

13 DB Renegade Rows (25/15)(35/20)*

10 TTB

7 SH2OH (115/75)(RX+155/105)

*1 Rep = Push-Up + Row (R) + Row (L).

PERFORMANCE GOAL → The goal for these athletes is to finish the workout with 5.5-6+ rounds under their belts. They will shoot for unbroken rounds in the beginning and never look to break up a movement more than once. Swift transition from one movement to the other are key!

GROUP GOAL → The group goal is to accumulate 4-5 rounds. For these athletes, it will be best to break up the movements in a manner that allows them to constantly move. They should look to complete the DBRR and TTB in 1-3 sets and the S2OH in 1-2 sets. Major focus on barbell technique!
-Scaled-

13 Min AMRAP:

9 DB Renegade Rows (15/10)*

10 K2E

7 SH2OH (85/55)

*1 Rep = Push-Up + Row (R) + Row (L).

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8/8/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Power Clean (3-3-3-3)

*Pause :02 at knee first two reps.

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – 1 Round*

Min 2 – :30 ME Up-Downs

*1 Round =

1 Power Clean (100% of 3-Rep Power Clean)

4 Box Jumps (24/20)

10 Rotational Ball Slams (20/14)

PERFORMANCE GOAL → From a performance standpoint we should be shooting for :20 – :30 seconds of rest in the Triplet minute. Look to quickly transition between each movement and leave no opportunity for second guessing. Looking for 150+ Up-Downs!

GROUP GOAL → From a Group standpoint, we should be shooting for :10 – :20 seconds of rest in our Triplet minute. Shooting for 80-90 Up-Downs.
-Scaled-

16 Min EMOM:

Min 1 – 1 Round*

Min 2 – :30 ME Up-Downs

*1 Round =

1 Power Clean (115/80)

4 Box Jumps or Alt. Step Ups (18/12)

10 Rotational Ball Slams (14/10)

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8/3/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race!

Then 1 Round:

5 Up/Down Dog

20 Crossbody Mountain Climbers

5 Wall-Facing Squats

10 PVC ATW

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Power Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (hold Split :02)

Split Jerk (3 x 3 @ 80-85% of 1RM)

Metcon (Time)

FOR TIME* (16:00 time cap):

10-9-8-7-6

Push Jerk (95/65)(RX+135/95)

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

Push Jerk (135/95)(RX+185/135)

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.

PERFORMANCE GOAL → Athletes in this category should not only be doing unbroken sets but quick transitions as well. The big difference in time for these athletes will be how fast you can do those Up-Downs. Max 1-2 Breaks on the Double Unders for the entirety of the Workout. Goal for these athletes is 10:00-12:00 or faster.

GROUP GOAL → Everybody should be shooting for unbroken sets on the Shoulder to Overhead so adjust weight accordingly. Smooth and steady pace on the Up-Downs to start and increase the pace on the later Rounds. To finish this workout aim for 2-4 trips on the Double Unders or less. Goal for the group is 14:00-16:00 or faster.
-Scaled-

FOR TIME* (16:00 time cap):

10-9-8-7-6

Push Jerk (85/60) or DB Push Jerk (30/20)

Up-Downs

Immediately Into…

5-4-3-2-1

Push Jerk (100/70) or DB Push Jerk (35/25)

Up-Downs

*After each set complete 12 DU Attempts or 25 DU Taps or 40 Single Unders.

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