3/21/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row @ Mod Pace

10 Push-Up to Down Dog

10 Cat Cows

10 Moose Antlers

10 Alt. V-Ups

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Dip :02)

Split Jerk (1 x 1)

15:00 to build to a heavy single.

(Week 4 of 8)

Metcon (Weight)

16 Min EMOM:

Min 1 – 250m Row (:50 cap)

Min 2 – 10 HRPU*

Min 3 – 7 Push Jerks (95/65)(RX+135/95)

Min 4 – :45 Low Plank Hold

*Increase by 5-Reps Every Round.

Goal (Fittest) → Fittest should be pushing for RX+ weight on the Barbell and going unbroken. Each round you should be looking to add about :10 – :20 seconds due to the additional 5 Hand Release Push-Ups. Row should be done at :40 or under.

Goal (All) → Athletes should find weight that allows Push Jerks to be completed in 1 set with perfect form. Looking to add about :10-15 seconds to each round as the Hand Release Push-Ups progress. Row should be done by :50 mark.
-Scaled-

16 Min EMOM:

Min 1 – 200m Row (:50 cap)

Min 2 – 10 HRPU*

Min 3 – 7 Push Jerks (85/60)

Min 4 – :30 Low Plank Hold

*Increase by 2-Reps Every Round.