Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 1 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (Time)

FOR TIME (25:00 Cap):

1 Mile Run

100 Box Jumps (24/20)

80 Wall Balls (20/14)

60 Alt. DB Suitcase Lunges (50/35)

*Partition as needed to complete all the work.

Goal (Fittest) → Fittest should aim for sub 20:00. They can cycle through or aim for big sets with the option to go through as written for an extra challenge. If partitioning, keep reps quick and try to minimize transition/ rest time b/t movements to really keep the intensity high!

Goal (All) → Aim to keep this sub 25:00. Focus on trying to keep moving through this as they partition through the workout. These athletes should work with even splits of reps for everything to help keep them moving and not bogged down on one movement.
-Scaled-

FOR TIME (25:00 Cap):

800m Run

75 Box Jumps or Alt. Step Ups (18/12)

80 Wall Balls (14/10)

60 Alt. DB Suitcase Lunges (30/20) or Bodyweight Alt. Lunges

*Partition as needed to complete all the work.