Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

:30 Row (Easy-Moderate Pace)

8 Alt. Box Step Overs

8 MB Push Press to Target

4 Air Squats + 4 Narrow-Stance Squats

8 Sumo-Stance Good Mornings (PVC or Empty Bar)

*Starting at the top of the Box, lower down with control on one leg. Reset at the top of the box for each rep.

Metcon

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

180 Cal Row

150 Wall Balls (20/14)

120 Box Jump Overs (24/20)

80 Alt. Pistols

40 Sumo Deadlifts (185/135)

*P1 works while P2 rests. Split work as Needed. Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to the next movement of choice.

PERFORMANCE GOAL → These athletes will push the pace and push each other! Big strokes on the rower, aiming for a 1:1 ratio of Calories to strokes. Big sets on the Wall Balls, Box Jump Overs, and Pistols. They’ll make quick work of the heavier Sumo Deadlifts.

FITNESS GOAL → Athletes in this category will find a consistent pace and rely on each other when rest is needed. They’ll also aim for big strokes on the rower and look to break up all other movements into manageable sets. Keep technique sharp and focused!

-Scaled-

IN TEAMS OF 2…

FOR TIME:

130 Cal Row

150 Wall Balls (14/10)

120 Box Jump/Step Overs (18/12)

80 Alt. Pistols to Box (“Single Leg Box Squats”) or Air Squats

40 Sumo Deadlifts (115/80)