Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
4 Min EMOM:
MIN 1 – :45 Row (Moderate Pace)
MIN 2 – :45 Push-Up Down Dog
MIN 3 – :45 Single Unders (RD2: DU)
MIN 4 – :20 PVC PT + :20 PVC ATW
Then 2 Rounds w/ Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
3 Push Jerk
1 Wall Walk
Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)
Metcon (Time)
EVERY 4:30 x 4 SETS:
400m Run
12 HSPU or Push Press (95/65)
50 DU
(Score is Slowest Set)
Goal (Fittest) → Fittest should be shooting for :50 – 1:10 of rest in every Set. Should be able to complete each Run in under 2:00 minutes. Look to keep the Handstand Push-Ups unbroken if not 2 very quick Sets. Double Unders should be unbroken today.
Goal (All) → All athletes are looking to have :40 – :50 seconds of Rest today. Run should be right around 2:00 – 2:15 today. Handstand Push-Ups/Presses ideally are done in 2 Sets, but 3 if they can make it quick. Have an adjustment ready as needed. 2 Sets for the DU/Attempts/SU today.
-Scaled-
EVERY 4:30 x 4 SETS:
200m Run
12 Box HSPU or DB Strict Press (30/20) or Push Press (75/55)
25 DU/Attempts or 65 Single Unders
(Score is Slowest Set)