11/30/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Up-Downs

20 Row Strokes Legs and Back Only

:20 Hollow Hold

Then, 1 Round

10 PVC PT

10 Cal Row

10 Sit-Ups

5 Split Jerks w/ PVC

Then 1 Round w/ PVC or Empty Bar:

10 Alt. Elbow Punches

5 Push Press (Hold Lockout :02)

5 Split Jerk (Hold Dip :02)

Strength

Split Jerk (3-3-3-3)

Pause :02 in dip first two reps!

Start Moderate and build to Moderate-Heavy.

Metcon

Metcon (Calories)

“Ricky Bobby”

20 Min EMOM:

MIN 1 – 15 Burpees

MIN 2 – 25 Sit-Ups

MIN 3 – 15 Cal Row*

MIN 4 – Rest (Jog in place)

*Each ‘Round’ Cals increase by 2. Ex: 15, 17, 19, 21, 23.

If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

PERFORMANCE GOAL → 23 Cals and completing the 15 burpees and 25 sit-ups in :55 or less.

FITNESS GOAL → 17 Cals and completing 10-12 burpees and 20 sit-ups in :55 or less.

-Scaled-

20 Min EMOM:

MIN 1 – 10-15 Up-Downs

MIN 2 – 20 Sit-Ups or Tuck Ups

MIN 3 – 12 Cal Row*

MIN 4 – Rest (Jog in place)

*Each ‘Round’ Cals increase by 2. Ex: 12, 14, 16, 18, 20.

If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

Accessory Work

2-3 SETS:

12 DB Upright Rows

15 DB Bent Over Reverse Flyes

-Rest :30-

1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-