Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Down Dog Calf Stretch
Partner Plate Race!
Then, 1 Round:
10/10 Ankle Rotations
8 Bootstrappers
8 Alt. Bird Dogs
6 Push-Up to Down Dog
Then, 2 Rounds:
20 Single Unders (RD2: High Jump Single)
6 Alt. Lunges
3 I-Y-T on Rings
6 Hanging Knee Raises
Strength
Bench Press (6-4-2-6-4-2)
Start Moderate and build to Heavy. Second wave should be heavier than the first.
Option for DB Bench Press.
Metcon
Metcon (AMRAP – Reps)
“TABATA STYLE” (8 ROUNDS EACH, :20 ON / :10 OFF)
TABATA 1 – Single DB Front Squat (35/20)(RX+45/30)
TABATA 2 – TTB
TABATA 3 – DU
(Rest 1:00 b/t Tabatas)
(Score is Total Reps)
PERFORMANCE GOAL → For the DB Front Squats we should be getting 10-12+ reps. Look to get 8-10+ Toes-to-Bar. Double Unders should be 28+.
FITNESS GOAL → For our DB Front Squats look for 7-9+ reps. Knees-to-Elbow should be 5-7+. Aim for 18-22+ of your Jump Rope Option with minimum breaks for today.
-Scaled-
“TABATA STYLE” (8 ROUNDS EACH, :20 ON / :10 OFF)
TABATA 1 – Single DB Front Squat (20/15) or Air Squat
TABATA 2 – K2E or Sit-Ups
TABATA 3 – DU Attempts, DU Taps, or Single Unders
(Rest 1:00 b/t Tabatas)
(Score is Total Reps)