WOD

11/18/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

100m Run

8 Good Mornings (RD2: 2 RDL)

8 Ring Rows

6/6 Single Leg Glute Bridges

4 Cat Cows

Then 1 Round:

100m Run

10 Supermans

8 Scap Pull-ups

8 Kipping Swings

8/8 Single Leg RDLs (Bodyweight)

Strength

Romanian DeadLift (RDL) (10-8-6)

Start Light-Mod and build to Moderate-Heavy.

Metcon

Metcon (Time)

“Ripcord”

4 Rounds (18:00 time cap):

15 C2B Pull-Ups

15 Deadlifts (135/95)(RX+185/125)

400m Run

PERFORMANCE GOAL → These athletes will look to complete this workout sub 14:00-15:00. The Chest to Bar Pull-ups should be completed in 1-2 quick sets. Deadlifts in 1-2 sets as well. The run should be completed in 1:50-2:00.

FITNESS GOAL → Athletes in this Category will look to complete this workout within 15:00-18:00. The Pull-ups should be completed in 2-3 sets. Deadlifts completed in 1-3 sets. The run should be completed in 2:00-2:15.

-Scaled-

4 Rounds (18:00 time cap):

15 Jumping Pull-Ups or Ring Rows

15 Deadlifts (105/75)

200m Run

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11/17/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

50 JJ

15 Partner Sit-Ups

Then, 1 Round:

10 Alt. PVC Pass Through  Lunges

8/8 BW Split Squats

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

Strength

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

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

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(24/20”)

15 Up-Down + Box Jump Overs

30 Sit-Ups

PERFORMANCE GOAL → Look to achieve 5-6+ Rounds on the day. This means we are really pushing through all 3 movements. Everything should remain unbroken and at an urgent pace.

FITNESS GOAL → Aim for 4-5+ Rounds on the day. Consistent and steady pace throughout the workout. Try to keep movements mostly unbroken. Choosing the right weight DB and height Box will be crucial.

-Scaled-

15 Min AMRAP:

10 Alt. DB Farmer Box Step-Ups (20/15)|(18/12”)

15 Up-Down + Box Jumps

30 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

Accessory Work

9 Min EMOM:

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Windshield Wipers

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Barbell Club – Thu, Nov 17

Beacon MMA & CrossFit Turbocharged – Barbell Club

A.: Power Clean + Jerk (EMOM6 x 2
Warming up for B)

B: Power Clean + Jerk (Building to a Max of 1 Power Clean + 1 Push Jerk)

C.: 10-Minute EMOM (Checkmark)

EMOM10 x 1 Power Clean and Push Jerk @ 70% of B.

D.: Accessory Work (Checkmark)

3 Rounds of:

20 Band Pull Aparts

10 DB Rows (each arm)

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11/16/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

15 Partner Push Ups

Then 1 Round:

10 Alt. Groiners

8 Bootstrappers

10 Glute Bridges

4 Air Squats (1 + ½)

Then 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Kang Squats

Strength

Back Squat (5-5-5)

1+1/2 Back Squat*

Start Moderate and build to Moderate-Heavy.

*1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Pick up where you left off.

PERFORMANCE GOAL → 4.5-5.5 rounds per AMRAP. Unbroken on the Power Cleans and Push Ups and fast on the Air Squats. These athletes will be transitioning lightning-fast!

FITNESS GOAL → 2.5-3.5 rounds per AMRAP. Lighter weights used on the Power Cleans to maintain great form and keep sets unbroken. 2 sets on the Push Ups, with the Air Squats used as recovery.

-Scaled-

Max rounds in 3 minutes of:

3 Power Cleans (85/60) or DB Power Cleans (30/20)

6 HRPU or Band Assisted Push-ups

9 Air Squats

Rest 1-minute.

Repeat for a total of 5 cycles

*Pick up where you left off.

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11/15/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

30 HK (RD: 30 BK)

10 Slow KB RDL

8 Tuck-Ups (w/ :01 Hold in Tuck)

Then, 2 Rounds:

6/6 Single Arm KB Swings

:15 Active Bar Hang (RD2: 8 Scap Pull-Ups)

2 Rope Walks

Rope Climb (Learn the skill!)

If proficient…

4 SETS:

6/6 SA DB Row AHAP

Superset w/ 6 DB Pullovers AHAP

-Rest As Needed b/t Sets-

Metcon

Metcon (Distance)

5 SETS:

ON A 4:00 RUNNING CLOCK…

30 Alt. SA KB Swings (53/35)

3 Rope Climbs

Max Distance Run/Sprint w/ Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Total Distance Ran)

PERFORMANCE GOAL → These athletes should be averaging 200-400m of running each set. Swings unbroken, and Rope Climbs sub 1:00.

FITNESS GOAL → Athletes in this category should be averaging 100-200m of running each set. Swings should be mostly unbroken, 2 sets max, and Rope Climb Option should take 1:00-1:15.

-Scaled-

5 SETS:

ON A 4:00 RUNNING CLOCK…

20 Alt. SA KB Swings (26/18)

3 Rope Climb Options*

Max Distance Run w/ Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Total Distance Ran)

*Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

*Rope Climb Option 2: Rope Walk

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11/14/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Pizza Delivery!

Then 1 Round:

5 Up/Down Dog

10/10 SA Ring Row

10 Up-Down + 2 Alt. High Plank SH Taps

5/5 DB Deadlift

5/5 DB Strict Press

3 I-Y-T on Rings

5 Push Ups @ 2222

5/5 DB SDHP

5/5 DB Push Press

Strength

Bench Press (1.) 5-5-5-5 )

*Tempo @ 21X1

**Start Moderate and build to Mod-Heavy. Option for DB Bench Press.

-Short Rest b/t P1 & P2-

2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*

*(Athlete Choice, Light-Mod)

*Goal should be 15-20 Reps.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – 15 Cal Row

MIN 2 – 20 Alt. DB Snatches (35/20)(RX+50/35)

MIN 3 – 15 Up-Downs

MIN 4 – :50 Max Push Press (75/55)(RX+95/65)

MIN 5 – Rest

(Score is Total Reps of Push Press)

PERFORMANCE GOAL → From a performance standpoint, should be getting off the Rower in :40 seconds or less every time. Make the DB Snatches challenging and the Up-Downs fast today. Should be getting 22-28+ on the Push Press every single round.

FITNESS GOAL → From a fitness standpoint, should be getting off the Rower in under :50 seconds. Keep the DB Snatches and Up-Downs to no more than 2 quick Sets. Push Press should be around 16-22 reps per round today.

-Scaled-

20 Min EMOM:

MIN 1 – 12 Cal Row

MIN 2 – 16 Alt. DB Snatches (25/15)

MIN 3 – 10 Up-Downs

MIN 4 – :50 Max Push Press (65/45)

MIN 5 – Rest

(Score is Total Reps of Push Press)

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11/13/22 CrossFit “Chad” Recovery – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

5 Min AMRAP:

:30 Cardio of Choice

20 Alt. High Plank Shoulder Taps

10 Bodyweight Good Mornings

5/5 Single Arm DB Bent Row

Metcon

Metcon (No Measure)

3 SETS FOR QUALITY:

2:00 Cardio Choice

20 Alt. Russian Twists

20 Empty Barbell/Light DB Bent Over Row*

10/10 SA DB Deficit Push-Ups

10/10 SA DB Upright Row (Athlete Choice, Moderate)

20 Empty Barbell/Bodyweight Good Mornings

20 Alt. Russian Twists

2:00 Cardio Choice

(Walking 1:00 Rest b/t Sets)

*Option for Pronated or Supinated Grip.

PERFORMANCE GOAL → Aim for 7:30-8:30 per Round. These athletes should push for unbroken reps on all movements as well as pushing the cardio movements, especially if they missed “Chad” yesterday.

RECOVERY GOAL → Aim for 8:30-9:30 per Round. These athletes should aim for more of a flow in the workout. Aim for 1-2 Sets on all movements and focus on getting a nice post “Chad” flush.

Cool Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

FOR RECOVERY

3:00 Olympic Wall Stretch

1:00/1:00 Couch Stretch

1:00 Butterfly Stretch

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11/12/22 Chad1000x Fundraiser WOD – 9AM ONLY!

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

100m Jog

10 Alt. Groiners

Then, 2 Sets:*

6 Alt. Box Step-Ups (workout height)

*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.

Metcon

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
**50:00 time cap

-Scaled-

IN TEAMS OF ANY SIZE…

FOR TIME:

750/500/250/100 Box Step-Ups (18/12)

Or…

30/40/50 Min AMRAP:

5:00 Row or Jog

5:00 Alt. Box Step Ups (18/12)

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11/11/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

6 PVC PT

10 Up-Downs

10 Ring Rows

8 Kipping Swings

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

Snatch Grip RDL

Snatch High Pulls

Muscle Snatch

Drop Snatch to Power Position

Hang Power Snatch (pause :02 just below knee)

Power Snatch + Hang Power Snatch (5 x (1 + 2))

*Start Light and build up to or past workout weight.

Metcon

Metcon (Time)

3 Sets of:

6-5-4

Power Snatches (115/75)(RX+135/95)

12-10-8

C2B Pull-Ups

(Rest 1:30 b/t Sets)

(Score is Total Time)

PERFORMANCE GOAL → 10:30-12:00 for performance athletes. Snatches will remain unbroken, and C2B’s will remain mostly unbroken. Still take time transitioning to allow for quick recovery which should equal unbroken sets.

FITNESS GOAL → 13:30-15:00 for athletes in this category. Snatches should remain mostly unbroken and the pulling option should be no more than 2 sets. That will mean scaling reps/ movements to allow for this.

-Scaled-

3 Sets of:

6-5-4

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

12-10-8

Pull-Ups, Jumping Pull-Ups, or Ring Rows

(Rest 1:30 b/t Sets)

(Score is Total Time)

Strength

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Barbell Club – Thu, Nov 10

Beacon MMA & CrossFit Turbocharged – Barbell Club

A: Power Clean (EMOM6 x 2)

-Treat as a warm-up

– repeat each weight 2x

B: Power Clean (Max Power Clean)

C: Accessory (Checkmark)

5 Rounds of:

10 DB Rows

10 DB Reverse Flyes

10 DB Cuban Press
You should be using 3 different DB weights and decreasing the weight for each movement

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