Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Team Run
5 Up-Down Dog
Then, 2 Rounds:
7 Cal Bike/Row
10 Alt. Piked Shoulder Taps (RD2: Scap Push-Ups)
5 Burpees (RD2: 2 Wall Walks)
5 Snatch-Grip RDL*
5 Muscle Snatch*
5 BTN Push Press*
*PVC or Empty Bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
“Gratitude”
4 Rounds:
11 Power Snatches (75/50)(RX+95/65)
400m Run
12 HSPU
22 Cal Bike or Cal Row
12 Burpees
PARTNER OPTION:
IN TEAMS OF 2…
22 Min AMRAP:
22 Power Snatches (75/50)(RX+95/65)
24 HSPU
44 Cal Bike or Cal Row
24 Burpees
*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run (together). The workout ends with a 400m Run.
PERFORMANCE GOAL → These athletes should be completing rounds in about 6:00. Attack the run and Bike/Row! Quick work of the barbell, HSPU and Burpees.
FITNESS GOAL → For athletes in this category, rounds should be completed in under 7:00. This means runs and Bike/Row should be adjusted to be complete in approximately 2:00. The Barbell should be an appropriate weight to move unbroken! HSPU and Burpees/Up-Downs done at a steady pace.
-Scaled-
4 Rounds:
11 Power Snatches (65/45) or Alt. DB Snatches (25/15)
200m Run
12 Box HSPU or Pike Push-Ups
16 Cal Bike or Cal Row
12 Up-Downs
PARTNER OPTION:
IN TEAMS OF 2…
22 Min AMRAP:
22 Power Snatches (65/45) or Alt. DB Snatches (25/15)
24 Box HSPU or Pike Push-Ups
32 Cal Bike or Cal Row
24 Up-Downs