Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then 2 Rounds:
10 Bootstrappers
5 Up-Down Box Step Ups
10 Alt. Single-Leg V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Clean High Pulls (slow eccentric!)
10 Alt. Elbow Punches
3 Hang Power Cleans (pause just below knee)
Strength
Power Clean + Hang Power Clean (Build to a challenging (1 + 1).)
Start Moderate and build to Moderate-Heavy.
*Hang Power Clean = Below Knee.
(Week 5 of 9)
Metcon
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
22 Min AMRAP:
400m Run
40 Sit-Ups
30 DB Goblet Squats (45/30)(RX+60/40)
20 Up-Down Box Jumps (24/20)(RX+ 30/24)
*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.
PERFORMANCE GOAL → Aim for 4-4.5 rounds. Push the Run and keep the Sit Ups and Goblet Squats unbroken. Aim for a challenging Box height in the Up-Down Box Jumps
GROUP GOAL → Aim for 3-3.5 Rounds. Focus on setting a consistent and repeatable pace on the Run. Rely on your partner during the Sit Ups and Goblet Squats, knocking out quick chunks and sending back to your partner often to keep moving. Aim for a challenging Box height in the Up-Down Box Jumps.
-Scaled-
IN TEAMS OF 2…
22 Min AMRAP:
200m Run
40 Sit-Ups or Tuck Ups
30 DB Goblet Squats (30/20)
20 Up-Down Box Jumps or Step Ups (18/12)
*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.