Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then, 1 Round:
10 Alt. Groiners
6 Hang Muscle Cleans
10 Alt. Elbow Punches
10 Scap Ring Rows
:20 Low Plank Hold
Then 1 Round:
10 Alt. Lunge & Twist
6 Alt. OH Presses (Front Rack to Back Rack)*
6 Supinated RDL
6 Supinated Bent Rows (:02 eccentric)
*Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times
Strength
Supinated Pendlay Row (4 x 6 AHAP)
*:02 eccentric all reps.
Compare to 10/6/22.
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM:
MIN 1 – :45 Alt. Back Rack Lunges (95/65)(RX+135/95)
MIN 2&3 – 400m Run
MIN 4 – :45 Ring Rows
(Score is Total Reps of Back Rack Lunges + Ring Rows)
PERFORMANCE GOAL → Th goal here is 12-16+ reps on the Lunges and 20-30 reps on the Ring Rows. These athletes should be aiming to push the Run and see how fast they can keep their 400m times after those lunges.
FITNESS GOAL → The goal here is 10-12+ reps on the Lunges and 15-20+ reps on the Ring Rows. Aim to be consistent on the Run, even if the distance needs to be adjusted. The goal is repetitive effort! Keep runs to 2:00 or less.
-Scaled-
20 Min EMOM:
MIN 1 – :45 Alt. Back Rack Lunges (75/55)
MIN 2&3 – 200-300m Run
MIN 4 – :45 Ring Rows
(Score is Total Reps of Back Rack Lunges + Ring Rows)