Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then 1 Round:
5 Up/Down Dog
10/10 SA Ring Row
10 Up-Down + 2 Alt. High Plank SH Taps
5/5 DB Deadlift
5/5 DB Strict Press
3 I-Y-T on Rings
5 Push Ups @ 2222
5/5 DB SDHP
5/5 DB Push Press
Strength
Bench Press (1.) 5-5-5-5 )
*Tempo @ 21X1
**Start Moderate and build to Mod-Heavy. Option for DB Bench Press.
-Short Rest b/t P1 & P2-
2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*
*(Athlete Choice, Light-Mod)
*Goal should be 15-20 Reps.
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM:
MIN 1 – 15 Cal Row
MIN 2 – 20 Alt. DB Snatches (35/20)(RX+50/35)
MIN 3 – 15 Up-Downs
MIN 4 – :50 Max Push Press (75/55)(RX+95/65)
MIN 5 – Rest
(Score is Total Reps of Push Press)
PERFORMANCE GOAL → From a performance standpoint, should be getting off the Rower in :40 seconds or less every time. Make the DB Snatches challenging and the Up-Downs fast today. Should be getting 22-28+ on the Push Press every single round.
FITNESS GOAL → From a fitness standpoint, should be getting off the Rower in under :50 seconds. Keep the DB Snatches and Up-Downs to no more than 2 quick Sets. Push Press should be around 16-22 reps per round today.
-Scaled-
20 Min EMOM:
MIN 1 – 12 Cal Row
MIN 2 – 16 Alt. DB Snatches (25/15)
MIN 3 – 10 Up-Downs
MIN 4 – :50 Max Push Press (65/45)
MIN 5 – Rest
(Score is Total Reps of Push Press)