3/30/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds:

10 Alt. Samson Stretches

8 Inchworms

10 Kipping Swings or Hollow Rocks

:30 Squat Hold

Then, 1 Round:

10 Air Squats @ 32X1

8 Push-ups (slow eccentric!)

10 Scap Pull-ups or Scap Ring Rows

Double-Unders (Learn the skill!)

*If proficient, 5:00 to test DU PR! Then, 5:00 to practice Reverse SU/DU or Triple Under!

Metcon (Time)

“Leading Ladies”

FOR TIME (25:00 Time Cap):

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

5-4-3-2-1

Rounds of “Cindy”*

*1 Round of “Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.

Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 19:00-21:00. All movement will look to remain unbroken and they should have a pace that remains intact through the entire workout. Each round of Cindy should take athletes around :45-1:05.

Goal (All) → All athletes will be looking to complete this workout within 21:00-25:00. Double Unders should be completed quickly with a few stoppages on the way. Sit-ups should be completed in 1-2 sets at most. Pull-ups should be completed unbroken. Push-ups in 1-2 sets and Air Squats completed unbroken.
-Scaled-

FOR TIME (25:00 Time Cap):

25-20-15-10-5*

DU Attempts

40-30-20-10-5

Sit-Ups or Flutter Kicks (L+R = 1 Rep)

3-3-3-2-1

Rounds of “Cindy”**

*1 Round of “Cindy” = 5 Pull-Ups or Jumping Pull-Ups + 10 HRPU + 15 Air Squats.

**Or…

50-40-30-20-10

Single Unders