10/7/22 CrossFit Haddonfield Collingswood Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit


20 HK

20 BK

10 Alt. Curtsy Squats

5 Inch Worms

10 Alt. Piked Shoulder Taps

5/5 Glute Bridges

3 Wall Walks

Then, with Empty Barbell:

5 Bench Press (:03 eccentric)

5 RDL (:03 eccentric)


Bench Press (10-10-10*)

Start Moderate and build to Moderate-Heavy.

*Superset each set with 20 DB Zottman Curls


WOD Warm Up

8 Tempo Deadlifts @ 50% or less (3131)

Then, 5:00 to build to working weight for Deadlift.


Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
PERFORMANCE GOAL → Athletes in this category will finish in 6:00 or less. This will require a nearly unbroken workout and efficient kipping HSPU.

GROUP GOAL → These athletes will find themselves completing the workout in 9:00 or less. Choose a weight for the deadlift that allows you to knock out the round of 21 in 3 sets or less. May need to break up into quick singles as fatigue sets in. Keep HSPU Option consistent as we don’t want to get stuck for a long time here.



Deadlift (95/65)

Pike Push Up or Seated DB Strict Press (20/15)



Deadlift (95/65)

Pike Push Up or Seated DB Strict Press (20/15)