1/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 HK

10 Scap Pull-Ups or Scap Ring Rows

10 PVC PT (RD2: PVC ATW)

:20 Tuck Hold

2 Rounds:

20 JJ

10 Kipping Swings or Hanging Knee Raises

3 Muscle Cleans*

10 Alt. Elbow Punches*

3 Push Press*

3 Push Jerk* (Hold catch :02)

10 Tuck-Ups

*Empty Barbell

Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)

Metcon (Time)

FOR TIME (12:00 time cap):

400m Run

Immediately Into…

18-15-12-9

TTB

SH2OH (115/75)

Goal (Fittest)* → Sub 10:00. Get ahead on the run and keep the pace going. We want to see either all TTB unbroken or all S2OH unbroken. Possible low 8:00 or less for those that are going to tackle unbroken on both TTB and S2OH.

Goal (All)* → Aim to fall within 10-12 minutes. Start with a fast run and aim to run right into the K2E. For SH2OH, focus on consistent reps with solid form, breaking up into manageable sets right from the start.
-Scaled-

FOR TIME (12:00 time cap):

200m Run

Immediately Into…

18-15-12-9

K2E

SH2OH (75/55) or DB SH2OH (30/20)