10/3/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit


400m Run

10 Partner Push Ups

Then 2 Rounds:


10 MB Russian Twists

5/5 DB Muscle Clean + Press

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

3 Split-Stance Strict Press

3 Split Jerks (Hold Split :02)


Split Jerk (2-2-2-2-2)

*Start Moderate-Heavy and build to Heavy.

(Week 5 of 9)


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Clean & Jerk (35/20)(RX+50/35)

200m Run

15 Push Ups

20 Alt. Lateral Slam Balls (20/14)

PERFORMANCE GOAL → These athletes should be aiming for 4.5-5.5 rounds. Grab those RX dumbbells and keep the Clean & Jerks smooth and unbroken. Sprint the run in under 1:00 and knock out an unbroken set of Push-Ups. One set of Lateral Ball Slams as fast as possible!

GROUP GOAL → Athletes in this category are aiming for 3.5-4.5 rounds. Find a DB that allows smooth Clean & Jerks in one set. Keep the run to 1:00 max and Push-Ups to 2-3 quick sets. Find a smooth pace for Lateral Ball Slams.


15 Min AMRAP:

10 Alt. DB Clean & Jerk (25/15)

100m Run

15 Band-Assisted Push Ups

20 Alt. Lateral Slam Balls (14/10)

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