6/30/22 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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5 Inch Worms

10 PT

10 ATW

Then 2 Rounds:

10 Alt.Step-Ups

10 Cat Cows

5 Strict Press*

5 Good Mornings*

Then, 1 Round:

5 Push Press*

5 RDL*

10 Box Jumps

10 Alt. V-Ups

*PVC or Empty Barbell.

Deadlift (1 x 1)

Build to a Heavy 1-Rep

(Week 9 of 9)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
FITTEST GOAL → Fittest should be looking to complete 6-8+ Rounds on the day. Look to really push that threshold more than you want too. Both Barbell movements should be unbroken and either transitioned immediately into the next part or a quick shakeout. Box Jumps should be FAST! As soon as you step down to the ground you should immediately be coming back up.

GROUP GOAL → All athletes should be shooting to complete 4-6+ Rounds on the day. Should be able to keep the SH2OH unbroken. Deadlifts in 2 sets max with perfect form. Look to get a quick little break between those movements as well. Box Jumps/Step Ups should be a fast, but consistent pace relative to the individual. Should always be finding a way to move.


10 Min AMRAP:

5 Shoulder to Overhead (75/55)

10 Deadlifts (75/55)

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