Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Row (Easy-Moderate Pace)
5 Up/Down Dog
Then, 1 Round:
6/6 Box Step Ups
10 Tuck-Ups
6/6 KB Goblet Step-Ups
:15 Bar Hang
6/6 Half Kneeling Bottoms Up KB Press
10 Strict Knees to Chest
Then 1 Round w/ Empty Bar:
10 Reps of Elbow Punch L + Elbow Punch Right + Push Press
Strict Press + Push Press (Build to a challenging set of (2 + 1))
Metcon (Calories)
16 Min EMOM:
MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(24/20)
MIN 2 – 15 TTB
MIN 3 – 14 Box Jumps
MIN 4 – Max Cal Row
(Score is Total Cals)
Goal (Fittest) → Athletes in this category are trying to hit 60-80 Calories total. MIN 1-3, just stay consistent and get all the reps in.
Goal (All) → All athletes are aiming to get 48-60 total Calories on the Rower. For MIN 1-3, athletes should pick a movement adjustment or rep scheme that they can consistently finish each round in :45-:50.
-Scaled-
16 Min EMOM:
MIN 1 – 14 KB Goblet Alt. Box Step-Ups (26/18)|(18/12)
MIN 2 – 13 K2E
/MIN 3 – 12 Box Jumps
MIN 4 – Max Cal Row