Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round w/ Light-Moderate load:
100m Run
5 DB Power Cleans
5 DB Push Press
5 Kipping Swings
5 Hanging Knee Raises
5 Wall Balls
5 DB Thrusters
5 Pull Ups
Metcon (Time)
“12 Days of CrossFit”
FOR TIME:
Day 1 – 100m Run
Day 2 – DB Power Clean (50/35)
Day 3 – Burpees
Day 4 – DB Push Press (50/35)
Day 5 – TTB
Day 6 – HRPU
Day 7 – Pull Ups
Day 8 – Wall Balls (20/14)
Day 9 – DB Deadlifts (50/35)
Day 10 – Alt. Bodyweight Lunges
Day 11 – DB Thrusters (50/35)
Day 12 – Muscle Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-
FOR TIME:
Day 1 – 100m Run
Day 2 – Power Clean (20/15)
Day 3 – Up-Downs
Day 4 – Push Press (20/15)
Day 5 – K2E
Day 6 – HRPU
Day 7 – Jumping Pull Ups or Ring Rows
Day 8 – Wall Balls (14/10)
Day 9 – Deadlifts (20/15)
Day 10 – Alt. Bodyweight Lunges
Day 11 – Thrusters (20/15)
Day 12 – Burpees