6/25/22 CrossFit NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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15 JJ

5 Up/Down Dog

1:00 Down Dog Calf Stretch

Partner SU Race! (best of 3)

Then 2 Rounds:

5 Straight-Leg Sit Ups

5/5 DB Swings

5 Scap-Pull Ups or Scap Ring Rows

5/5 DB Z-Press

Zots Press (3 x 6-10)

*Start light and build to a moderate load.


Metcon (Time)

4 Rounds (15:00 time cap):

4 Strict Pull-Ups

16 Alt. DB Snatch (35/20)(RX+8 Devils Press)

6 Kipping Pull-Ups

24 Sit-Ups

8 C2B Pull-Ups

48 DU

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.

FITTEST GOAL → Fittest athletes will look to complete the 4 rounds of this workout around 12:00. All the Pull-ups should be completed unbroken. The DB Snatches, Sit-ups, and Double Unders should be completed quickly and expected to be unbroken as well. If they earn an extra round the time domain should be similar to the first 4 rounds keeping them to 3:00 per round.

GROUP GOAL → The group will look to complete this workout between 13:00-16:00. Aim to complete the Pull-ups in 1-2 sets. Keep the Alt. DB Snatches on the lighter side today so you can do them smooth and unbroken. Sit ups should be done in 2-3 quick sets. Jump Rope variation should be doable in 1:00 or less, keeping total round times to 3:30-4:00.

4 Rounds (15:00 time cap):

4 Pull-Ups

16 Alt. DB Snatch (20/15)

6 Jumping Pull-Ups

16 Sit-Ups or Tuck Ups

8 Ring Rows

24 DU/Attempts, 48 DU Taps or Single Unders