Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
:15 of the following:
High Knees
Butt Kicks
Walk on Heels
Walk on Toes
Alt. Skip & Reach
Paused Jump Squat
Supinated Ring Row
Then 2 Rounds 5 Reps w/ Med Ball:
Deadlift (:03 eccentric)
Front Squat
Push Press
Supinated Pendlay Row (4 x 6 AHAP)
*Tempo @ 22X1
Or…
Practice Kipping Pull-Ups:
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
Metcon (Time)
4 Rounds:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(2:00 Rest b/t Rounds)
(Score is Slowest Round)
Goal (Fittest) → Fittest should be looking to complete in 24:00 minutes or less. Complete Run in 2:00 or less. Box Jumps and Wall Balls should definitely be unbroken today.
Goal (All) → All athletes should be looking to finish in the 26:00 – 28:00 minute range today. Complete Run in 2:30 or less. Box Jumps/Step Ups should be smooth and steady. Wall Balls should be done in no more than 3 Sets today.
-Scaled-
4 Rounds:
200m Run
20 Box Jumps or Alt. Step Ups (18/12)
30 Wall Balls (14/10)
(2:00 Rest b/t Rounds)