5/24/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 Single Unders

5/5 Bodyweight Split Squats

10 KB Deadlifts

10 Alt. Sit Throughs

Then, 1 Round:

10 Single + Single + Double

10 Alt. Box Step-Ups

10 KB Swings

5/5 KB Strict Press

Double-Unders (Learn the skill!)

If proficient, Reverse DU or SU.

Or…

Turkish Get Up (10 Min to find a challenging 1L/1R!)

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

24 Min AMRAP:

25 DU

15 KB Swings (53/35)(RX+70/53)

1L/1R Turkish Getup

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20)(RX+ hold KB). Once P1 finishes a round, switch roles.

(Score is Total Box Step-Ups)

FITTEST GOAL → Aim for 6-7+ Rounds. Double Unders are mandatory unbroken but other movements should be unbroken as well. The goal is to quickly transition between movements. Athletes that are more willing to quickly grab the next movement will get the higher score today.

GROUP GOAL → Aim for 5-6+ Rounds. Double Unders should be completed in 3 attempts max. Athletes should make sure loading allows for unbroken movement throughout the workout with 1-2 sets on the KB Swings. Focus on perfect form and keeping the transition times short.
-Scaled-

IN TEAMS OF 2…

24 Min AMRAP:

12 DU/Attempts or 25 DU Taps or 50 SU

15 KB Swings (26/18)

1L/1R Turkish Getup

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (18/12). Once P1 finishes a round, switch roles.