4/13/22 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 Single Unders

10/10 Split Squats

10 Up Down Alt. Step-Ups

10 Alt. Sit Out & Press

1 Round:

:30 DU Taps

10 Alt. DB Curtsy Squats

10 Box Jumps

10 DB Russian Twists

Turkish Get Up (Build to a challenging 1L/1R!)

*Superset w/ Alt. Rotating Med ball toss 10-20 reps for speed

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

18 Min AMRAP:

100 Double Unders

30 Alt. DB Box Step-Ups (50/35)/(24/20)

30 Up-Down Box Jump Overs

100 Double Unders

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

60 DB Swings

*Partner 1 works while P2 Holds DB in suitcase hold. When passing DB to partner, must hand off. DB must not come to rest on the ground or box at any time. If the DB is dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.

Goal (Fittest) → The Double Unders should be completed within 1:30 or less. The Alt. DB Box Step-Ups should be smooth and steady, unbroken reps should be the goal here. The Up Down Box Jump Overs should also be completed with steady motion and take athletes less than 2:00. The DB Swings should be completed in just two sets.

Goal (All) → The Double Unders should be completed by or capped at 2:00. The Alt. DB Box Step-Ups should be completed in 1-3 sets. The Up Down Box Jump Overs should be completed with a steady motion and take athletes 2:30 at most. The DB Swings should be broken up into 4 sets.
-Scaled-

IN TEAMS OF 2…

18 Min AMRAP:

50 DU/Attempts or 150 Single Unders

30 Alt. DB Box Step-Ups (30/20)/(18/12)

30 Up-Down Box Jump Overs

50 DU/Attempts or 150 Single Unders

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

60 DB Swings