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11/10/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

8 Push Up to Down Dog

12 Straight Leg Sit-Ups

12 Banded Pull Aparts

3 I-Y-T on Rings

Then 2 Rounds:

6 Kipping Swings or Hollow Rocks

6 Strict Hanging Knee Raises

3 Hang Muscle Cleans

8 Alt. Elbow Punches

3 Push Press

3 Push Jerk

Strength

Bench Press (10-8-6-8-10)

Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.

*Option for DB Bench Press.

Metcon

Metcon (AMRAP – Reps)

5 SETS:

ON A 2:00 RUNNING CLOCK…

15 TTB

Max SH2OH (115/75)(RX+155/105) with Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Total Reps of Shoulder to Overhead)

PERFORMANCE GOAL → For these athletes, TTB should be mostly unbroken, if not 1 large and 1 small set per round. Should be completing 12-15+ reps on the Shoulder to Overhead and trying to move heavier weights today.

FITNESS GOAL → Athletes in this category will look to complete the TTB/K2E in 2 Sets, 3 at most in later rounds. Choose a moderate load on the barbell for Shoulder to Overhead and complete 8-11+ Reps.

-Scaled-

5 SETS:

ON A 2:00 RUNNING CLOCK…

15 K2E or Sit Ups

Max SH2OH (85/60) or DB SH2OH (30/20) with Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Total Reps of Shoulder to Overhead)

11/9/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

30 HK

30 BK

5 Inch Worms

Then 2 Rounds w/ PVC or Empty Bar:

5 RDL

5 Hang Power Cleans

10 Alt. Elbow Punches

5 Sumo-Stance good Mornings

Deadlift (5 x 5)

*Full :01 pause at the bottom of the Deadlift. No Touch-N-Go.

Working Sets should be Moderate-Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

8 Deadlifts (95/65)(RX+135/95)

6 Hang Power Cleans

200m Run

PERFORMANCE GOAL → Athletes in this category should aim to get get 6-7+ rounds. They will go unbroken on the DL and HPC. They won’t use any part of the run as recovery, but attack it and sprint back to the barbell for the next round!

FITNESS GOAL → These athletes should aim to get 4-5.5+ rounds. Break the DL up into 2 sets and then take a 10-15s rest before picking up the barbell to perform the HPC. Use the first 25-50m of the run to recover breathing and legs and then build pace from there.

-Scaled-

10 Minute AMRAP:

8 Deadlifts (75/55)

6 Hang Power Cleans

100m Run

11/8/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Alt. Cossack Squats

10 Scap Push Ups

10 Bootstrappers

10 Cat Cows

Then, 3 Min Partner AMRAP:

6 Burpees over MB (you go, I go)

6 Partner Wall Balls

Strength

Back Squat (6-6-6)

Tempo @ 22X1

*Start Light and build to Moderate.

Metcon

Metcon (Time)

5 Rounds:

20 Wall Balls (20/14)

20 Burpees

PERFORMANCE GOAL → These athletes should be shooting for under 12:00 today. Wall Balls should be unbroken and Burpees should be performed fast!

FITNESS GOAL → Athletes in this category should look to complete today’s workout in about 13:00 – 15:00. Try to go unbroken on the first couple rounds of Wall Balls, and when you need to break in the later rounds, keep to 2 sets. Stay steady at the Burpees/Up-Downs and look to always be done with them under or at 1:30.

-Scaled-

5 Rounds:

15 Wall Balls (14/10)

15 Up-Downs

11/7/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

1 Round:

8 Alt. Bird Dogs

8 Up-Downs

8/8 KB Deadlift

8 Ring Rows

8 Box Jumps

8 KB Swings

8 Single KB Bent Rows

4/4 KB High Pulls

Strength

Pendlay Row (3 x 7 AHAP)

*Pause @ chest all reps!

Metcon

Metcon (Weight)

16 Min EMOM:

Min 1 – 18 DB Swings (35/25)(RX+50/35)

Min 2 – 15 Cal Row

Min 3 – 18 Alt. DB Snatches

Min 4 – 15 Box Jumps (24/20)

PERFORMANCE GOAL → These athletes will be maximizing rest because they’re pushing the pace on every movement! All reps should be done unbroken and they should be using RX+ DB weights. Looking for a 1:1 ratio (pull:calorie) on the row.

FITNESS GOAL → Athletes in this category will find a consistent pace and try to keep that up for all 16 minutes! Keep the DB movements to 2 sets max and the box jumps smooth. Big pulls on the rower! Be sure to rest by the :50 mark of each minute even if you’re not done all the reps yet.

-Scaled-

16 Min EMOM:

Min 1 – 15 DB Swings (25/15)

Min 2 – 12 Cal Row

Min 3 – 15 Alt. DB Snatches

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

11/6/22 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Run, Bike, or Row

Then, 2 Rounds:

10 Scap Push-Up

8 Sit-ups

8 Up-Downs

Metcon

Metcon (No Measure)

5 SETS:

3 Min AMRAP…

6 Alt. Plank Rotations

12 Tuck Ups

:45 Cardio Choice

-Rest 1:00 b/t Sets-

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

11/5/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Alt. Box Step-Overs

6 RDL

6 Clean High Pulls

10 Alt. Elbow Punches

Then, 1 Round:

8 Box Jumps

6 Muscle Cleans

6 Push Press

Then, 1 Round:

6 Box Jump Overs

6 Hang Power Cleans

6 Front Squats

6 Jerks

Strength

Clean and Jerk (1 x 1)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk

(Week 9 of 9)

Metcon

Metcon (Weight)

10 Minute EMOM:

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

PERFORMANCE GOAL → These athletes will look to complete each round in :30-:35. C&J should be fast and snappy with the Clean catch acting as the dip of the Jerk. Box Jump Overs should be unbroken.

FITNESS GOAL → Athletes in this category will look to complete each round in :40-:50. Clean should be solid with a reset at the shoulders before gong OH. Box Jump Overs will be at a consistent pace, avoiding breaks if possible.

-Scaled-

10 Minute EMOM:

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 8-10 Box Jump Overs or Alt. Step Overs (18/12)

-Rest with Time Remaining-

Accessory Work

Week 3 of 4 — “Chad” Extra Credit

FOR QUALITY:

600/400 Alt. Box Step-Ups (24/20)*

*Weight Vest Optional

(No Measure)

11/4/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

8 Scap Pull-Up + :15 Active Bar Hang

8 Scap Push-Up to Down Dog + :15 High Plank Hold

8 Bootstrappers

8 Cat Cow

Then, 2 Rounds:

20 HK + 20 BK

10 Alt. High Plank Shoulder Taps

4/4 SA Ring Row

6 Alt. Dead Bugs (Slow!)

Rope Climb (Learn the skill!)

Beginners: J-Hook

Advanced Athletes: Practice Muscle Up!

Metcon

Metcon (Time)

5 SETS:

ON A 4:00 RUNNING CLOCK…

400m Run

15 HRPU

10 C2B Pull Ups

-Rest with Time Remaining-

(Score is Slowest Set)

PERFORMANCE GOAL → Look to have a 1:30 or slightly more of rest every Set. Should have the Run done in about 1:30. Both HRPU and C2B movements should be done unbroken, or held to 2 Sets at most in later sets.

FITNESS GOAL → Look to have at least 1:00 of rest every Set. Run should be done in under 2:00. Push Ups and Pull Ups should be steady and done between 2-3 Sets.

-Scaled-

5 SETS:

ON A 4:00 RUNNING CLOCK…

200m Run

10 HRPU

10 Jumping Pull-Ups or Ring Rows

-Rest with Time Remaining-

(Score is Slowest Set)

Barbell Club – Thu, Nov 3

Beacon MMA & CrossFit Turbocharged – Barbell Club

A: Hang Power Snatch (EMOM5 x 2)

Build as a warm-up

B: Power Snatch (EMOM10 x 2)

Build to a heavy double

C: Accessory: (Checkmark)

3 Rounds of:

15 Banded Kettlebell Swings

3 Tall Box Jumps

Rest 1-2 minutes

11/3/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

Then…

10 Alt. Cossack Squats

10 MB Push Press

10 Alt. Samson Lunges

10 MB Front Squats

1:00L/1:00R Ankle Mobility

10 MB Thrusters

10 Alt. Elbow Punches (empty bar)

10 MB Thoracic Spine Extensions

https://www.youtube.com/shorts/IWfARPee9Ts

Strength

Front Squat (1 x 1)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Front Squat

(Week 9 of 9)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

24 Wall Balls (20/14)

12 TTB

PERFORMANCE GOAL → 1:15-1:45 per round (7+ rounds) with both movements being performed unbroken for nearly the entire WOD!

FITNESS GOAL → 1:45-2:15 (5+ rounds) with movements being performed mostly in two sets, maybe three towards the final minutes!

-Scaled-

12 Min AMRAP:

24 Wall Balls (14/10)

12 K2E

CrossFit – Wed, Nov 2

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

5 Up/Down Dog

30 Alt. Crossbody Mt. Climbers

10 KB Sumo Deadlift

10 BW Russian Twists

Then, 1 Round:

20 Alt. Piked Shoulder Taps

10 Up-Downs

10 MB G2OH

Then, 1 Round:

3 Wall Walks

5 Inch Worms

7 Burpees

9 KB Swings

Gymnastics

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or Box Rotation

Intermediate – Wall Walk or HS Hold (w/ Partner)

Advanced – Max Distance Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

25 Alt. Lateral Ball Slams (20/14)

20 Up-Downs

15 KB Sumo Deadlift (53/35)(RX+70/53)

10 KB Swings

PERFORMANCE GOAL → Athletes aiming for performance should shoot for 5-5.5+ rounds. Get uncomfortable on the Lateral Ball Slams and Up-Downs, and unbroken on all the KB reps.

FITNESS GOAL → Athletes here should aim for 4-4.5 rounds. Focus on hitting a sustainable challenging effort the whole way through…think 75-80%. Choose a weight that allows for unbroken reps on the KB movements.

-Scaled-

20 Min AMRAP:

20 Alt. Lateral Ball Slams (14/10)

15 Up-Downs

10 KB Sumo Deadlift (35/26)

10 KB Swings