8/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

10 Alt. Cossack Squats

:20 Hollow Hold (RD2: 10 Sit-Ups)

10 Scap Pull-Ups (RD2: 10 Ring Rows)

20 Single Unders

Then, 1 Round:

8 Sumo-Stance Good Mornings*

:10 Ring Support Hold

:10 Bottom of Dip Hold (on Rings or Box/Bench)

10 Reps of…(Single + Single + High Jump)

8 Sumo Deadlifts*

*PVC or Empty Bar.

Sumo Deadlift (12:00 to build to working weight for WOD.)

*Advanced athletes may build slightly past their WOD weight, but don’t overdue it! Save some in the tank for the workout.

Metcon (Time)





Sumo Deadlift (225/155)(RX+300/210)

*Complete 35 DU and 15 Sit-Ups after each full round.

PERFORMANCE GOAL → Aim for 15:00-17:00. Sub 15:00 is doable if the athlete can go unbroken on the MU and can move quickly between all movements. For most they can use the Sit-Ups to bring the heart rate back down to get back on the MU and hold these reps unbroken.

GROUP GOAL → All Athletes should aim for 17:00-20:00. The goal is to keep the midline and gymnastics in control. This means taking a breath to brace for the Deadlifts, always keeping perfect form. Then using the Sit-Ups to bring the heart rate back down. Then taking a breath to get back on the Gymnastics. You may see these athletes moving quicker depending on their gymnastics adjustments.



Jumping MU or Up-Down Pull-Up


Sumo Deadlift (135/95)

*Complete 17 DU/35 DU Taps/35 SU and 10 Sit-Ups after each full round.