8/31/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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1 Round:

20 HK

20 BK

6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)

6 Alt. Samson Lunges

10 Alt. Lateral Box Step-Overs

5 Box Jumps

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

3 Strict Press

3 Push Press (:03 eccentric)

3 Split or Push Jerks (hold dip)

Strict Press + Push Press + Jerk (3 sets @ 85% of max strict press)

Metcon (Time)

FOR TIME (22:00 time cap):

800m Run

60 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(20/18)

600m Run

40 Alt. DB Goblet Box Step-Overs (RX+24/20)

400m Run

20 Box Jumps (RX+30/24)

200m Run

PERFORMANCE GOAL → These athletes should be finishing in 18:00-20:00. Runs should average just UNDER 4:00-3:00-2:00-1:00. Farmer Step-Ups should be done in big sets of 15-20 throughout, Goblet Step-Overs should average 25-30 at a time, and the Tall Box Jumps should be steady throughout!

GROUP GOAL → Athletes in this category should be finishing around 20:00-22:00. Runs should be at 4:00-3:00-2:00-1:00. The Farmer Step-Ups should allow for 10-12 Reps at a time and take no more than 5-6 sets. Everyone should get through bigger sets of 15-20+ for Goblet Step-Overs. Box Jumps should be capped at 1:30 so athletes can finish that final 200m under the time cap!

FOR TIME (22:00 time cap):

400m Run

60 Alt. DB Farmer Box Step-Ups (20/10)|(18/12)

400m Run

40 Alt. DB Goblet Box Step-Overs

200m Run

20 Box Jumps (1:30 time cap)

100m Run