Posts by: adminCF

9/24/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 Mt. Climbers

10 Deadbugs

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then, 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

RDL

Deadlift (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

On a 10:00 Running Clock…

1 Mile Run

Then, 8 Min AMRAP:

5 Deadlifts (225/155)

10 Hand Release Push-Ups

20 Sit Ups
-Scaled-

On a 10:00 Running Clock…

800m Run

Then, 8 Min AMRAP:

5 Deadlifts (115/85)

10 Hand Release Push-Ups

10 Sit Ups

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9/23/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

5 Up/Down Dog

10 Up-Downs

15 Jump Squats

20 Jumping Jacks

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (1-1-1-1-1-1)

Metcon (AMRAP – Rounds)

5 Min AMRAP:

25 Double Unders

5 Ground to Overhead (135/95)

-Rest 2:00-

Repeat!

*Pick up where you left off in first AMRAP!
-Scaled-

5 Min AMRAP:

25 Double Taps or 50 Single Unders

5 Ground to Overhead (95/65)

-Rest 2:00-

Repeat!

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9/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Supinated Pendlay Row (:03 eccentric) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings (Light)

Supinated Pendlay Row (4 x 5 AHAP)

*Pause :02 at chest all reps!

Metcon (Time)

5 Rounds:

10 KB Swings (70/53)

1:00 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds
-Scaled-

5 Rounds:

10 KB Swings (26/18)

:30 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds

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9/21/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

5 Inch Worms

8 Bootstrappers

8 Alt Groiners

8 Alt Cossack Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 3111

Front Squat (3-3-3-3-3)

Metcon (AMRAP – Reps)

5 Min Burpee Test

Rest 3 Min

5 Min EMOM

Sprint 1 Length of Parking Lot
-Scaled-

2 Min Burpee Test

1 Min Rest

2 Min Burpee Test

Rest 3 Min

5 Min EMOM

Sprint 1 Length of Parking Lot

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9/20/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

5 Inch Worms

5 Up-Downs

10 Alt. Sit Outs

5 DB Deadlifts

5 DB Swings

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – Max DB Swings

MIN 2 – Max Ball Slams

MIN 3 – Max Alt. Sit Outs

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Cardio Choice

MIN 6 – Rest

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9/19/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 “Partner” Wall Balls

10 “Partner” Sit Ups

Then, 3 attempts to race your partner to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)

Double-Unders (Learn the skill!)

*If proficient, triple unders!

Metcon (AMRAP – Rounds and Reps)

EVERY 5:00 x 5 SETS

400m Run

Then in the remaining time…

AMRAP of:

10 Sit Ups

10 Wall Balls (20/14)

20 Double Unders

*pick up where you left off in previous AMRAP.
-Scaled-

EVERY 5:00 x 5 SETS

200m Run

Then in the remaining time…

AMRAP of:

10 Sit Ups

10 Wall Balls (14/10)

20 Single Unders

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9/18/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

5/5 SA DB Push Press

5/5 SA DB Power Clean

Metcon (AMRAP – Reps)

5 Sets (:45 ON / :15 OFF):

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press* (50/35)|(25/15)

MOVT 3 – Alt SA DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest, goblet style.

Finisher

Finisher:

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

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9/17/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PT

10 ATW

10 Alt. Cossack Squats

10 Tempo Air Squats @ 3111

Then, 2 Rounds:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

Overhead Squat (3 x 5 @ 70-80%)

*:03 eccentric all reps.

Metcon (Weight)

4 Rounds (for quality):

10 Alt. Front Rack Lunges (135/95)

1:00 Front Rack Hold

10 OH Squats

1:00 OH Hold

*Choose weight that allows you to complete Lunges + FR Hold and OH Squats + OH Hold without dropping. Drop bar and rest between FR Hold and OH Squats.
-Scaled-

(65/45)

Substitute Front Squats for OH Squats.

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9/16/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 BK

30 JJ

Then, 2 Rounds:

5 Push Ups from Knees

5/5 SA DB Deadlift

5 Push Ups

5/5 SA DB High Pulls

5 Plyo Push Ups

5 Alt. DB Snatches

Floor Press (4 x 10 AHAP)

Metcon (AMRAP – Reps)

15 Min EMOM:

Min 1 – Jumping Jacks

Min 2 – :30 ME Push Ups

Min 3 – Alt. DB Snatch (50/35)
-Scaled-

Alt. DB Snatch (20/15)

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9/15/20 CrossFit Training NJ

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

5 RDL (empty)

10 Alt. Elbow Punches (empty)

5 Strict Press (empty)

10 Hollow Rocks

:30 High Plank

Then, 2 Rounds w/ Empty Bar:

5 Muscle Clean

5 Hang Power Clean (hold catch :02)

5 Push Press

5 Front Squats (:03 eccentric)

Clean (4 x 2 @ moderate-challenging load)

*Pause :02 at knee all reps.

Metcon (Time)

FOR TIME:

21-18-15-12*

Hang Clean and Jerks (115/75)

Renegade Rows (45/30)

*100m Run After Each Full Set.
-Scaled-

5-12-9-6*

Hang Power Clean and Press (75/55)

Renegade Rows (20/10)

*100m Run After Each Full Set.

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