Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
8 Min EMOM:
MIN 1 – :45 JJ
MIN 2 – 5 Scap Push-ups + 5 Push-Ups
MIN 3 – 6-10 Hanging Knee Raises
MIN 4 – 3 Rope Walks
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
8 Alt. Elbow Punches
3 Hang Power Clean
3 Strict Press
Bench Press (3 x 4 @ 85-90% of 4RM)
*Pause :02 @ chest
Metcon (Time)
“Pot O’ Gold”
FOR TIME:
25 Burpees
400m Run
5 Rope Climbs
25 Push Press (95/65)(RX+115/80)
800m Run
25 Push Press
5 Rope Climbs
400m Run
25 Burpees
Goal (Fittest) → The goal for the fittest should be around 17:00. Keeping the set of 25 Burpees and 200m Run sub 3:00. The Push Press should be 1-2 sets. Rope Climbs need to be smooth here, brief rests between each rep. For 800m Run, strive to keep this 3:30-4:00.
Goal (All) → 20:00 or less. The set of 25 Burpees/Up-Downs should take no longer than 3:30. The Push Press should be kept to 2-3 sets max, so choose a load accordingly that allows perfect form even in later rep! Smooth and comfortable on the Rope Climb/Walks. 400m Run should be capped at 4:00.
-Scaled-
FOR TIME:
25 Up-Downs
200m Run (2:30 cap)
5 Rope Walks
25 Push Press (65/45) or DB Push Press (25/15)
400m Run (4:00 cap)
25 Push Press or DB Push Press
5 Rope Walks
200m Run (2:30 cap)
25 Up-Downs