Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
200m Run
8 Up/Down Dog
6 Lunge (L) + Lunge (R) + Air Squat
4/4 PVC ATW
2 OH Squat w/ PVC @ 4442
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Overhead Squat (4 x 6 @ 80% of 1RM)
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.
(Week 1 of 8)
Metcon (Time)
FOR TIME (10 Min Cap):
21-15-9
Overhead Squat (95/65)
*400m Run after each full set.
Goal (Fittest) → Fittest should be looking to go 7:00 minutes or less. Run effort should be 2:00 or less. Keep all Overhead Squats unbroken throughout the workout. Push that transition speed fast!
Goal (All) → All athletes should be right around 9:00 minutes or less. Keep the Run effort at or below 2:00 minutes. Overhead Squats should be broken into no more than 2-3 sets, so choose load appropriately. Keep the transitions smooth and quick.
-Scaled-
FOR TIME (10 Min Cap):
21-15-9 or 15-12-9
Overhead Squat or Front Squat (65/45)
*200m Run after each full set.