5/31/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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5 Inch Worms

10 Up-Downs

10 Alt. Curtsy Squats

Then 2 Rounds:

5/5 DB Deadlift

5 Straight Leg Sit Ups

5/5 DB High Pull

5 Alt. DB Snatches

Deadlift (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 2.

(Week 5 of 9)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 Alt. DB Snatches (35/25)(RX+50/35)

20 Sit-Ups

20 Alt. Lateral Box Step-Overs (24/20)

FITTEST GOAL → Fittest should be shooting for 4+ Rounds on the day. Unbroken DB Snatches, possibly breaking up into 2 sets towards final minutes of workout. Our Sit-Ups should be smooth and fast throughout. Lateral Box Step-Overs will take some time, but key is to keep moving consistently.

GROUP GOAL → All athletes should be completing 3-3.5+ Rounds on the day. Break Up DB Snatches early, shooting for two quick sets with a little shake out at the midway point. Sit-Ups should be completed fairly controlled with maybe a big breath shakeout. Our Lateral Box Step-Overs will require an appropriate height box to keep a steady pace.

15 Min AMRAP:

20 Alt. DB Snatches (30/20)

20 Sit-Ups or Tuck Ups

20 Alt. Lateral Box Step-Overs (18/12)