12/31/21 CrossFit NYE, OPEN GYM ONLY 8-10AM

Beacon MMA & CrossFit Turbocharged – CrossFit

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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