2/25/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

15 Partner Sit Ups

3 Wall Walks

Then, 2 Rounds (FOR QUALITY!):

10 MB Deadlifts

10 MB Strict Press

10 MB G2O

10 MB Alt. Reverse Lunges

Handstand Push-ups (Learn the skill! )

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

If proficient:

-Deficit HSPU

-Handstand Walk

-Free-Standing HSPU!

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP of 4 Ball Slams (20/14)(RX+40/25) + 4 Alt. Single-Leg V-Ups

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Rest 3:00

10 Min EMOM:

MIN 1 – AMRAP of 4 KB Swings (Athlete Choice) + 4 Alt. Lunges

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!

Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.

Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-

10 Min EMOM:

MIN 1 – AMRAP of 4 Ball Slams (14/10) + 4 Alt. Single-Leg V-Ups or 4 Tuck Ups

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Rest 3:00

10 Min EMOM:

MIN 1 – AMRAP of 4 KB Swings (26/18) + 4 Alt. Lunges

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!