Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Min AMRAP:
:30 Cardio of Choice
20 Alt. High Plank Shoulder Taps
10 Bodyweight Good Mornings
5/5 Single Arm DB Bent Row
Metcon
Metcon (No Measure)
3 SETS FOR QUALITY:
2:00 Cardio Choice
20 Alt. Russian Twists
20 Empty Barbell/Light DB Bent Over Row*
10/10 SA DB Deficit Push-Ups
10/10 SA DB Upright Row (Athlete Choice, Moderate)
20 Empty Barbell/Bodyweight Good Mornings
20 Alt. Russian Twists
2:00 Cardio Choice
(Walking 1:00 Rest b/t Sets)
*Option for Pronated or Supinated Grip.
PERFORMANCE GOAL → Aim for 7:30-8:30 per Round. These athletes should push for unbroken reps on all movements as well as pushing the cardio movements, especially if they missed “Chad” yesterday.
RECOVERY GOAL → Aim for 8:30-9:30 per Round. These athletes should aim for more of a flow in the workout. Aim for 1-2 Sets on all movements and focus on getting a nice post “Chad” flush.
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
FOR RECOVERY
3:00 Olympic Wall Stretch
1:00/1:00 Couch Stretch
1:00 Butterfly Stretch