5/26/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

2 Rounds:

3 Inch Worms

10 Alt. Samson Lunge

3/3 Staggered-Stance Good Mornings

10 Alt. Bird Dogs

5 RDL (:03 eccentric)

5 Hang Power Cleans

Deadlift (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

(Week 4 of 9)

Metcon (Time)

3 Rounds for time (14:00 time cap):

500m Row or 400m Run

12 Power Cleans (95/65)(RX+155/135)

21 Box Jumps, 20″

FITTEST GOAL → These athletes should be blazing through this workout, 10:00-12:00 or faster! 90+% effort. Keep the pace on the row around 1:45-1:55 EACH round, the Power Cleans unbroken, and the Box Jumps should be kept right around 1:00-1:15. Speed speed speed!

GROUP GOAL → Everybody should aim to beat the time cap today! 12:00-14:00 or faster. 80+% Pace on the Rows (think 1:55-2:10), hold a pace that is challenging but will not heavily impact the other movements. Aim to complete the Power Cleans in 2-3 sets, taking a quick break between sets to ensure great form! Find a steady pace on the Box Jumps/Step Overs that lasts no longer than 1:30. Scale reps if necessary.

3 Rounds for time (14:00 time cap):

300m Row or 200m Run

12 Power Cleans (80/55)

21 Box Jumps or Alt. Step Ups (18/12)