5/19/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

12 Alt. Groiners

10 Alt. Squat Thoracic Rotations

8 Up-Downs

6 Push-Up to Down Dog

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Power Cleans

3 Strict Press

3 Back Squats

3 Push Press

3 Front Squats

()

Back Squat (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

(Week 3 of 9)

Metcon (Time)

“Punch Out”

FOR TIME (10:00 Time Cap):

800m Run

30 Thrusters (75/55)(RX+115/75)

30 Burpees Over Bar

FITTEST GOAL → Fittest should be looking to complete in 6:30 – 7:30 minute range. Should be pushing that Run under 3:45 today. Thrusters should ideally be Unbroken, but can be done in 2 very quick Sets. All out go, go for broke pace on the Burpees Over Bar!

GROUP GOAL → All athletes should be done between 8:00 – 10:00 minutes on the day. Should complete the Run at or under 4:00 minutes. Thrusters should be done in 2-3 Sets, but very quick ones. Burpees/Up-Downs Over Bar are at a fast pace relative to the individual.
-Scaled-

FOR TIME (10:00 Time Cap):

400-600m Run

30 Thrusters (45/35)

30 Up-Downs Over Bar