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11/29/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Run, Bike, or Row

Then, 1 Round:

20 Deadbugs

20 Bird Dogs

into…

1:00 Alt. Reverse Lunges

:30 DB RDL

1:00 High Knees

:30 DB High Pull

1:00 Air Squats

:30 DB Hang Power Clean

1:00 Burpees

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

1 DB Front Squat

2 DB Hang Power Clean

3 Burpees

*Each round, DB Front Squats increases by 1, DB Hang Power Cleans increases by 2, Burpees increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.

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11/28/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

Push Press + Push Jerk + Split Jerk (4 x (1 + 1 + 2))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (Time)

3 Rounds:

10 Push Press (135/95)

20 Box Jumps (24/20)

400m Run
-Scaled-

3 Rounds:

10 Push Press (75/55)

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

200m Run

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11/27/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Up-Downs

5 DBL DB Floor Press

:20 High Plank

10 DBL DB Bent Row

5 Push Ups

Metcon (AMRAP – Reps)

18 Min EMOM:

MIN 1 – :45 Push Ups

MIN 2 – :45 DBL DB Deadlifts

MIN 3 – :45 DB Renegade Rows

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11/26/20 CrossFit Happy Thanksgiving!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Jumping Jacks

:20 High Plank Hold

20 Alt. Lunge and Reach

20 Crossbody Mt. Climbers

Then 2 Rounds:

5/5 SA DB Deadlift

5/5 SA DB High Pull

5/5 SA DB Snatch

5 Paused Goblet Squats

Metcon (Time)

EVERY 4:00 x 5 Rounds:

30 Mt. Climbers (L+R = 1 Rep)

20 Alt. DB Goblet Lunges

20 Alt. DB Snatches

15 Goblet Squats

Max Plank Hold in remaining time

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11/25/20 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then 1 Round:

10 MB Deadlifts

10 MB Power Cleans

10 MB Front Squats

10 MB Push Press

10 Wall Balls

Handstand Walk (10 Minute practice!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (Time)

“TRYPTOPHAN”

7 Rounds:

11 Handstand Push-Ups or HRPU (RX+ Weighted Push Up)

26 Wall Balls (20/14)

20 Burpees
-Scaled-

7 Rounds:

11 Push Ups (using box/bench)

16 Wall Balls (14/10)

10 Up-Downs

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11/24/20 CrossFit Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 “Partner” Sit Ups

Then, 3 attempts Partner Single Under Race!

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

3 Hang Power Cleans (Hold Catch :02)

Hang Power Clean + Power Clean (4 sets @ 80-90% of max Power Clean)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

30 Sit Ups

10 Hang Power Cleans (135/95)

50 Double Unders

15 Sit Ups

5 Hang Power Cleans

25 Double Unders
-Scaled-

15 Min AMRAP:

20 Tuck Ups

10 Hang Power Cleans (80/55)

50 Single Unders or 25 DU Taps

10 Tuck Ups

5 Hang Power Cleans

25 Single Unders or 12 DU Taps

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11/23/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Scap Pull Ups or Scap Ring Rows

20 BK

5 Jumping Pull Ups or Ring Rows

10 Alt. Groiners

5 Pull Ups or Ring Rows

10 Air Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (5-5-5-5)

*Controlled eccentric all reps!

Metcon (Time)

2 Rounds:

15-12-9

Front Squats (115/75)

Burpee Pull Ups

-Rest 1:00 b/t Rounds-
-Scaled-

2 Rounds:

12-9-6

Front Squats (75/55)

Up-Downs

Jumping Pull Ups or Ring Rows

-Rest 1:00 b/t Rounds-

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11/22/20 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

Then, 4 Min AMRAP:

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Tuck Ups

MIN 3 – :50 Max KB/DB Swings

Finisher

3 x 50 (15 Hollow Rocks + 35 Flutter Kicks) (Rx+ KB Hollow Rocks)

https://www.instagram.com/p/BbiiqoJDDea/?hl=en&taken-by=functional.bodybuilding

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11/21/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

1:00 Jump Rope

Then, 2 Rounds:

10 PT

10 ATW

5 Up-Downs

Then, 1 Round 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Power Snatch (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Run

into…

1 Round:

200 Double Unders

80 Power Snatch (95/65)

into…

40 Burpees

*Run to be completed together.

*During DU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800m Run

into…

1 Round:

200 Single Unders

60 Power Snatch (45/35) or Alt. DB Snatch (20/10)

into…

30 Up-Downs

*Run: P1 runs 400m, then P2 runs 400m.

*During SU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.

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11/20/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

5 Inch Worms

5/5 Staggered Stance Bodyweight Good Morning

8/8 Bodyweight Split Squat

8 Alt. Renegade Rows

Metcon (No Measure)

3 SETS FOR QUALITY:

12/12 Staggered Stance DB Deadlift

10/10 Single Arm DB Bent Row

8/8 DB Bulgarian Split Squats

:30 Max Single DB Curls

-Rest as Needed b/t Sets-

*All movements should be performed without worrying about time! Move slowly and controlled during all reps!

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