9/9/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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1 Round:

:30 Up-Downs

12 Alt. MB Lunges

:30 High Plank Hold

12 MB G2OH

:30 Sit Ups

12 Alt. Groiners

10 MB Front Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (10-10-8)

*Start light and build to a moderate load.

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Alt. Back Rack Lunges (65/45)(RX+95/65)

24 Ball Slams (20/14)(RX+40/25)

12 Alt. Front Rack Lunges

24 Sit-Ups

PERFORMANCE GOAL → These athletes should be shooting for 5-6.5+ rounds on the day. They should be able to move at a consistent and steady pace throughout and remain unbroken through all of our movements. Look to take maybe :05 – :10 seconds of rest between movements as needed, but beyond that transitions are fast.

GROUP GOAL → Athletes in this category should shoot for 4.5 – 5.5 rounds. Both variations of the Lunges should be done unbroken, but a likely pause during the set may occur without the Bar touching the ground. Ball Slams should be done steadily and under control. Move smoothly through our Sit-Ups. Stay around :10 – :15 seconds of rest between movements.

12 Min AMRAP:

12 Alt. Back Rack Lunges* (45/35)

24 Ball Slams (14/10)

12 Alt. Front Rack Lunges*

12 Sit-Ups or 24 Flutter Kicks

*Option for body weight lunges.