2/18/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

2 Rounds:

8 Up-Downs

8 Alt. Jump Lunges

6/6 ½ Kneeling Bottoms Up Press

Turkish Get Up (3 x 2/2 AHAP)

Superset with…

7/7 Bulgarian Split Squats @ 2021*

*Weighted or Unweighted, athletes choice, but must keep strict adherence to the Tempo.

Metcon (Time)

For Time (16:00 Cap):

Buy In: 40 KB or DB Alt. Goblet Lunges (53/35)|(RX+70/53)

Immediately Into…

4 Rounds:

20 KB Swings

15 Burpees to Target*

Immediately Into…

Cash Out: 40 KB or DB Alt. Goblet Lunges

*Target 6 inches above standing reach.

Goal (Fittest) → These athletes are going 14-15:00 or less. They should be going 2 sets max on the Lunges with a fast KB and Burpee pace.

Goal (All) → These athletes should be aiming for about 16:00. KB/DB load should not be the limiting factor here. Keep load moderate and move efficiently!
-Scaled-

For Time (16:00 Cap):

Buy In: 30 KB/DB or Bodyweight Alt. Goblet Lunges (26/18)

Immediately Into…

4 Rounds:

20 KB Swings

10 Up-Downs

Immediately Into…

Cash Out: 30 KB/DB or Bodyweight Alt. Goblet Lunges