Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Min EMOM:
MIN 1 – :20 Alternating & Reach + :20 Up-Downs
MIN 2 – :20 Up/Down Dog + :20 Alt. Elbow Punches*
MIN 3 – :20 Alt. Box Step Ups + :20 PVC Pass Throughs
MIN 4 – :20 Muscle Clean* + :20 Push Press*
MIN 5 – :20 Kipping Swings or Hollow Rocks + :20 K2E or Tuck Ups
*Use empty barbell. Beginners can use PVC if not ready for bar.
Metcon (AMRAP – Rounds and Reps)
“THE 2020 EXPERIENCE”
22 Min AMRAP:
22 Alt. Box Step-Ups (24/20)
22 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups (RX+ TTB)
Goal (Fittest) → Striving for unbroken sets on the Push Presses for as long as possible then breaking up with quick rest intervals. Step Ups should always be unbroken.
Goal (All) → Keep Push Press sets in 2-3 sets max, and choose a Box Height that doesn’t hinder steady consistent rep cadence, being completed in about 1:00 at most. Everyone should be completing a round within about 2:30.
-Scaled-
22 Min AMRAP:
22 Alt. Box Step-Ups (18/12)
22 Push Press (75/55)
*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups