Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
2 Rounds:
5 Reps of IYT (light plates!)
10 Scap Push Ups
10 Banded Lat Pull-Downs
10 Cross-Body Mt. Climbers
:15 Active Bar Hang
Weighted Pull-ups (5-5-5-5)
*Weight starts light, build to Heavy.
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 15 Cal Row
MIN 2 – :50 Max HRPU
MIN 3 – :50 Max Pull-Ups (RX+ Strict)
MIN 4 – :50 Max Mt. Climbers*
*L+R = 1 Rep
(Score is lowest round of reps)
Goal (Fittest) → Fittest should be looking to complete the Row in :45 seconds or less. Hand Release Push-Ups should have 18+ completed. Pull-Up variation should be challenging. Looking to complete 10-13+ Reps. All out :50 sprint on Mountain Climbers.
Goal (All) → All athletes are looking to complete their Row effort no more than :55 seconds. 12+ Push-Ups are good for all athletes today. Look to hold 8-10 Challenging Pull-Ups/Ring Rows on the day. Push it on the Mountain Climbers, but make sure it’s a pace you can hold for the entire :30.
-Scaled-
16 Min EMOM:
MIN 1 – 12 Cal Row
MIN 2 – :30 Max HRPU or Band/Box Push Up
MIN 3 – :30 Max Jumping Pull Ups or Ring Rows
MIN 4 – :30 Max Mt. Climbers