Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 High Knees
7 Up-Downs
7 Tuck-Ups
7 Scap Pull-Ups or Scap Ring Rows
7 RDL*
7 Muscle Clean*
10 Alt. Elbow Punches
7 Push Press*
2 Rounds:
20 Butt Kicks
5 Air Squats
5 Burpees
5 V-Ups
5 Kipping Swings or Hollow Rocks
5 Thrusters*
*Use empty Barbell.
Metcon (Time)
“12 Days of Fitness”
FOR TIME:
Day 1 – 100m Run
Day 2 – Power Cleans (135/95)(RX+185/135)
Day 3 – Burpees to a Plate
Day 4 – Push Press
Day 5 – TTB
Day 6 – HRPU
Day 7 – Plate Ground to OH (45/35)
Day 8 – Wall Balls (20/14)
Day 9 – Deadlifts
Day 10 – Alt. Reverse Lunges
Day 11 – DB Thrusters (50/35)
Day 12 – Muscle Ups
**All barbell moments can be done using DB’s (50/35).
**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 Cleans (85/60))
Day 3 – Up-Downs
Day 4 – Push Press
Day 5 – K2E
Day 6 – HRPU or Band-Assisted Push Up
Day 7 – Plate Ground to OH (25/15)
Day 8 – Wall Balls (14/10)
Day 9 – Deadlifts
Day 10 – Alt. Reverse Lunges
Day 11 – DB Thrusters (30/20)
Day 12 – Burpee Pull Ups
*All barbell moments can be done using DB’s, (30/20).