6/7/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Push-Up to Down Dog

8 Alt. Box Step-Overs

8 MB Thrusters

3 Wall Walks

8 Box Jump-Overs

8 Wall Balls

Then 2 Rounds w/ Empty Bar or PVC:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Push Press

Strict Press (4-4-4-4-4)

*Start moderate and build to a challenging set of 4 reps!

Metcon (AMRAP – Rounds and Reps)

“Red Light, Green Light”

IN TEAMS OF 2…

16 Min AMRAP:

5 HSPU (RX+ Strict)

10 Wall Balls (20/14)

5 Hang Power Cleans (115/75)(RX+155/105)

10 Box Jump Overs (24/20)

Alternate movements. Only one partner may work at a time!

FITTEST GOAL → 6.5-7.5+ Rounds. Unbroken everything today for our fittest and quick transitions. No wasted time, you’re starting your movement as soon as your partner is finished!

GROUP GOAL → Everyone should aim to finish 5.5-6.5 Rounds. Use your rest wisely, but be ready for your partner to send it back to you! Keep power cleans to a weight that allows perfect form and just one set of 5!
-Scaled-

IN TEAMS OF 2…

16 Min AMRAP:

5 Pike Push Ups, Box HSPU, or DB Strict Press

10 Wall Balls (14/10)

5 Hang Power Cleans (95/65)

10 Box Jump Overs or Alt. Step Overs (18/12)

Alternate movements. Only one partner may work at a time!