9/21/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:


10 Alt. Lunges→8 Alt. Box Step Ups→6 Box Jumps

10 Bird Dogs→8 Straight Leg Sit-Ups→6 Butterfly Sit-Ups

10 Scap Push-Ups→8 Push-Ups→3 I-Y-T on Rings

Bench Press (5-4-3-2)

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP:

500m Row

40 Sit-Ups


20 Box Jumps (30/24)

PERFORMANCE GOAL → The goal for these athletes is to accumulate 3-3.5 rounds. Row should be 1:45 or faster and they are keeping their Sit-Ups at around 2:00. Quick shake off the arms before finishing those Hand Release Push-Ups in no more than 3 sets. Tackling those taller Box Jumps in 1:30. The challenge will be finishing faster than their prior round.

GROUP GOAL → Athletes in this category should complete right about 3 Rounds today. They should strive to finish the Row in 2:00 or less. Sit-Ups should be finished within 2:00-2:15 and the Hand Release Push-Ups taking 3-4 sets to complete. Look for the Box Jumps/Step Ups to also be completed in 1:30. These athletes should look to finish each round in about the same time and avoid a drop-off in pace.

22 Min AMRAP:

350m Row

30 Sit-Ups

20 HRPU or Band-Assisted Push Ups

10 Box Jumps (18/12) or 20 Alt. Step Ups