Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Partner Plate Race! (Best of 3)
Then, 8 Min EMOM:
MIN 1 – :40 Single Unders
MIN 2 – 8 Push-Ups on DBs*
MIN 3 – 5 Scap Pull Ups or Scap Ring Rows + 5-10 Hanging Knee Raises
MIN 4 – 8 Alt. (No Push-Up) Renegade Row**
*Athletes can also perform the Push-Up on their Knees
**Use DBs that are 50-60% of Workout Weight. Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)
Weighted Pull-ups (4 x 5-8 Strict Pull-Ups @ 2211)
*Weighted Pull-Ups if Bodyweight isn’t challenging.
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 50 DU*
MIN 2 – 15 TTB*
MIN 3 – Max DB (No Push-Up) Renegade Rows** (50/35)
MIN 4 – Rest
*All work in MIN 1 & 2 must be completed by :50 mark.
**L+R = 1 Rep
(Score is round w/ fewest reps)
Goal (Fittest) → The Fittest should be shooting for unbroken reps. Challenge them to get both Double Unders and Toes To Bar done in under :30. 6+ Reps on the Renegade Row is the goal, aim to earn each rest minute and really push the Renegade Row through the whole EMOM.
Goal (All) → Complete the reps of the EMOM in 2-3 Sets. If you can’t get all the reps for the EMOM, find a challenging number to reach in :50, try to get that number every round. 3-6+ Reps on the Renegade Row. Stay consistent with the reps through all of the rounds.
-Scaled-
16 Min EMOM:
MIN 1 – 25 DU/Attempts or 50 Single Unders
MIN 2 – 10-15 K2E
MIN 3 – Max DB Renegade Rows* (30/20)
MIN 4 – Rest
*All work in MIN 1 & 2 must be completed by :50 mark.
*L+R = 1 Rep
(Score is round w/ fewest reps)