Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round (:20 ON, :10 OFF) w/ Jump Rope*
– Single Unders
– Alt. Feet
– Backwards Single Unders
– Double Unders
Then, 2 Rounds:
10 Scap Push-Ups
5 Push-Up to Down Dog
Then 2 Rounds w/ empty bar:
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean
5 Strict Press
5 Push Press (:03 eccentric)
Strict Press (1 x ME)
1×3 @ 75-80% (Moderate) of 2RM
1×3 @ 80-85% (Mod-Heavy)
1×3+ @ 85-90% (Heavy)*
*As many reps as possible w/o failure…no more than 5 reps.
Metcon (AMRAP – Reps)
20 Min EMOM:
Min 1 – :45 Max Push Press (135/95)
Min 2 – :45 Max Double Unders
Min 3 – :45 Max Push Ups
Min 4 – Rest
(Score is Lowest Round of Reps)
-Scaled-
20 Min EMOM:
Min 1 – :30 Max Push Press (85/60)
Min 2 – :30 Max Single Unders or Plate Hops
Min 3 – :30 Max Push Ups (bench/box)
Min 4 – Rest