Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
2 Rounds:
8 Up-Downs
8 Alt. Jump Lunges
6/6 ½ Kneeling Bottoms Up Press
Turkish Get Up (3 x 2/2 AHAP)
Superset with…
7/7 Bulgarian Split Squats @ 2021*
*Weighted or Unweighted, athletes choice, but must keep strict adherence to the Tempo.
Metcon (Time)
For Time (16:00 Cap):
Buy In: 40 KB or DB Alt. Goblet Lunges (53/35)|(RX+70/53)
Immediately Into…
4 Rounds:
20 KB Swings
15 Burpees to Target*
Immediately Into…
Cash Out: 40 KB or DB Alt. Goblet Lunges
*Target 6 inches above standing reach.
Goal (Fittest) → These athletes are going 14-15:00 or less. They should be going 2 sets max on the Lunges with a fast KB and Burpee pace.
Goal (All) → These athletes should be aiming for about 16:00. KB/DB load should not be the limiting factor here. Keep load moderate and move efficiently!
-Scaled-
For Time (16:00 Cap):
Buy In: 30 KB/DB or Bodyweight Alt. Goblet Lunges (26/18)
Immediately Into…
4 Rounds:
20 KB Swings
10 Up-Downs
Immediately Into…
Cash Out: 30 KB/DB or Bodyweight Alt. Goblet Lunges