Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
25 JJ
25 Front Jacks
Then, 2 Rounds:
5 Inch Worms
5 Muscle Snatch*
5 BTN Push Press*
5 Back Squats*
*Empty Bar. Beginners, RD1 PVC.
Push Press + Push Jerk (10 min to build to challenging set of (2 + 2))
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
8 Min AMRAP:
8 Push Press (95/65)
20 Air Squats
(Rest 1:30)
6 Min AMRAP:
6 Hang Power Snatch
15 Air Squats
(Rest 1:30)
4 Min AMRAP:
4 Push Jerk
10 Air Squats
*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.
**Target is 6 Inches above standing reach
Goal (Fittest)* → 3+ Rounds on every AMRAP! The reps look different, but the effort should remain to blast through those Air Squats in 1-2 sets!
Goal (All)* → 2+ Rounds on every AMRAP. Remain unbroken on the barbell cycling and use the Air Squats to catch your breath. Just keep moving through those while breaking into repeatable sets with short rests between.
-Scaled-
IN TEAMS OF 2…
8 Min AMRAP:
8 Push Press (65/45)
15 Air Squats
(Rest 1:30)
6 Min AMRAP:
6 Hang Power Snatch
10 Air Squats
(Rest 1:30)
4 Min AMRAP:
4 Push Jerk
5 Air Squats
*Partner 1 Works on the AMRAP while P2 completes 8 Up-Downs to Target (reps reduce each AMRAP to 6 then 4). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.
**Target is 6 Inches above standing reach.