Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
2 Rounds:
8 Alt. Samson Lunges
8 Bootstappers
8 Ring Rows (RD2: Kipping Swings)
Then, 2 Rounds:
8 MB Push Press
8 Alt. MB Cossack Squats
8 MB Sit-Ups (RD2: Hanging Knee Raises)
Strength
Back Squat (5-5-5)
*Start Light and build to Moderate.
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM:
MIN 1&2 – AMRAP of…8 Burpees + 12 TTB*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 2.5+ Rounds per AMRAP. Look to keep the Toes to Bar to no more than 2 Sets. Wall Balls should be 25+.
FITNESS GOAL → From a fitness standpoint, we should be shooting for 1.5 – 2+ Rounds on the day. Keep the Toes to Bar to no more than 3 quick Sets. Wall Balls should be 20+ each interval.
-Scaled-
20 Min EMOM:
MIN 1&2 – AMRAP of…8 Up-Downs + 12 K2E*
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)