8/24/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Front Jacks

Then, 1 Round:

8 Alt. Samson Lunges

6/6 ½ Kneeling Bottoms Up KB Press

6/6 DB Deadlifts

2 Wall Walks

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

4 Push Press

Strict Press (4-4-4-4)

*Compare to 6/7/22 results.

Metcon (AMRAP – Reps)

4 SETS:

ON A 4:00 RUNNING CLOCK…

400m Run

20 Alt. DB Farmers Lunges (35/20)(RX+50/35)

Max HSPU in Time Remaining…

(No Additional Rest b/t Sets)

PERFORMANCE GOAL → The Athletes should be shooting for 1:50 or less on the Run. Look to stay unbroken through the Alt. DB Farmers Lunges. On our Handstand Push-Ups we should be getting 15-20+ Reps on the day. These should be done in very large sets and able to transition quickly between breaks. Should have about 1:00 – 1:10 here to perform these Reps.

GROUP GOAL → Athletes in this category should be shooting for 2:10 or less on the Run. Look to complete the Alt. Lunges to 2 Sets max. On our HSPU Option* we should be getting 8-13+ reps each set. Should have about :45 to perform these before transitioning to the next set.
-Scaled-

4 SETS:

ON A 4:00 RUNNING CLOCK…

200m Run

20 Alt. DB Farmers Lunges (20/15) or Bodyweight Alt. Lunges

Max HSPU Option* in Time Remaining…

(No Additional Rest b/t Sets)

HSPU Option 1: Box HSPU or Pike Push-Ups

HSPU Option 2: DB Strict Press