Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then, 1 Round:
10 Alt. Groiners
8 Scap Pull Ups
8 Alt. Box Step Overs
10 Air Squats (:03 eccentric)
8 Kipping Swings
8 Box Jumps
6 Kang Squats (PVC or Empty Bar)
Strength
Back Squat (8-6-4-6-8)
Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.
Metcon
Metcon (AMRAP – Reps)
“Clearance Sale”
IN TEAMS OF 2
3 SETS…
5 Min AMRAP:
6 Front Squats (75/55)(RX+115/75)
8 Pull-Ups
*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch roles.
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
(Score is Total Reps of Box Jump Overs)
PERFORMANCE GOAL → Athletes in this category should be completing a round once every :30-:45. Unbroken on Front Squats and Pull-Ups. Attack the box jump overs!
FITNESS GOAL → These athletes should be aiming for EMOM pace. Unbroken squats, 2 sets on the Pull-Ups, and steady on the box jump overs.
-Scaled-
IN TEAMS OF 2
3 SETS…
5 Min AMRAP:
6 Front Squats (60/40) or DB Front Squats (20/15)
8 Jumping Pull-Ups or Ring Rows
*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump/Step Overs (18/12). Once a full round is completed, partners will switch roles.
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
(Score is Total Reps of Box Jump Overs)