Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
5 Up/Down Dog
10 Bootstrappers
10 PT
10 ATW
5 OH Squats @ 32X1 w/ PVC
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Overhead Squat (3 x 5*)
Tempo @ 3111
*Weight stays Moderate to Moderate+ for all sets.
Metcon (Time)
4 Rounds (15 min cap):
30 Unbroken Wall Balls (20/14)
20 Unbroken KB Swings (53/35)(RX+70/53)
(Rest 1:30 b/t Rds)
(Score is Slowest Set)
*Goal (Fittest)* → Fittest should be looking to complete all 4 Sets of 30 unbroken. There should also be a strong consideration and push for that Heavier Weight. Fittest should be completing the rounds in 1:45 minute or Less. Keep the RPMs high and make that 1:30 minute rest feel very short. Looking to finish 12:00 minutes or Less
*Goal (All)* → All athletes are looking to pick a challenging, but repeatable unbroken Wall Ball number. Ideally around the 20-25 Rep range depending on their Medicine Ball of Choice. Rounds should be completed in 2:00 minutes or less. Look to finish 15:00 minutes or less.
-Scaled-
4 Rounds (15 min cap):
20 Wall Balls (14/10)
20 KB Swings (26/18)
(Rest 1:30 b/t Rds)