Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Flag Grab!
Then 1 Round:
10 PVC PT
10 PVC ATW
10 Burpees
Then, 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Push Press (hold dip :02)
3 Push Jerk
Strength
Push Press + Push Jerk (4 x (2 + 1))
*Start Light-Mod and build to Mod-Heavy.
Metcon
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
6 Min AMRAP:
5 SH2OH (95/65)(RX+135/95)
20 DU
*P1 works through one full round while P2 completes Max Wall Balls (20/14). Once a full round is completed partners switch roles.
(Rest 1:30)
8 Min AMRAP:
5 SH2OH
20 DU
10 Wall Balls (20/14)
*P1 works through one full round while P2 completes Max Burpees. Once a full round is completed partners switch roles.
(Rest 1:30)
10 Minute AMRAP:
5 SH2OH
20 DU
10 Wall Balls
5 Burpees
*P1 works through one full round while P 2 completes Max Cal Row or Bike. Once a full round is completed partners switch roles.
PERFORMANCE GOAL → The goal today for these athletes is less about ‘the score’ of the rounds + reps and more about the choice they make on the barbell. We are looking for :30 or less per round in the first AMRAP, 1:10-1:20 in the second AMRAP, and 1:40-2:00 or so in the final AMRAP.
FITNESS GOAL → For athletes in this category, we are looking for :45 or less per round in the first AMRAP, 1:45 or less in the second AMRAP, and 2:00-2:30 or so in the final AMRAP. The most important goal is proper loading on the barbell. No one should strip any weight off the bar during that first 4min effort!
-Scaled-
IN TEAMS OF 2…
6 Min AMRAP:
5 SH2OH (80/55) or DB SH2OH (30/20)
10 DU, 20 DU Taps, or 20 SU
*P1 works through one full round while P2 completes Max Wall Balls (14/10). Once a full round is completed partners switch roles.
(Rest 1:30)
8 Min AMRAP:
5 SH2OH
10 DU, 20 DU Taps, or 20 SU
10 Wall Balls (14/10)
*P1 works through one full round while P2 completes Max Up-Downs. Once a full round is completed partners switch roles.
(Rest 1:30)
10 Minute AMRAP:
5 SH2OH
20 DU
10 Wall Balls
5 Up-Downs
*P1 works through one full round while P 2 completes Max Cal Row or Bike. Once a full round is completed partners switch roles.