5/28/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Squat Warm Up

Back Squat (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 (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*After every Two Rounds, complete a 200m Run.

FITTEST GOAL → Fittest should be getting 7-9+ Rounds on the day. Cindy style movements should be completed unbroken and moving with some serious purpose. We would like our Runs to be under 1:00 minute.

GROUP GOAL → All athletes are looking to complete 5-7+ Rounds on the day. Pull-Ups and Push-Ups should be completed in no more than 2 Sets. Keep the Air Squats steady and fast. Runs should be at or under 1:00 minute.

15 Min AMRAP:

5 Pull-Ups, Jumping Pull-Ups, or Ring Rows

10 Push-Ups (HRPU or Bench/Box/Bang Push-Up)

15 Air Squats

*After every Two Rounds, complete a 100-200m Run.