Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. For every meter over or under (+ or -) 100m when the monitor stops counting, the athlete owes a burpee (Example: athlete rows 103m, must complete 3 burpees.) 5m penalty cap on each attempt.

*KB should be light enough to perform all reps in 1 set.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

Run 2 Miles or Row 4k Meters*

120 Alt. Front Rack Lunges** (95/64)

120 KB Swings (53/35)

120 HRPU

Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements (with the exception of run/row). Total reps must be completed.

*All running/rowing must be completed together. If rowing, one partner rows while the other rests. Partner-in-waiting is NOT working on other movements during row!

**FR Lunges comes from the ground and should be doable in at least sets of 10 when fresh. Athlete’s choice, FWD or REV.

Goal (Fittest) → Sub 32:00 for the fittest in the room! The key here is breaking the work up in a way that keeps you moving. Utilize the Hand Release Push-Ups to give the Legs and back a break during the only movement that doesn’t involve the posterior chain.

Goal (All) → Sub 35:00 for everyone! Run/Row can eat away at the most clock time, we should all be keeping these efforts at a 2:00-2:15 pace. The runs shouldn’t necessarily be the fastest, as that will negatively impact your other movements.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

Run 1 Mile or Row 2k Meters*

100 Alt. Front Rack Lunges** (45/35) or DB Goblet Lunges (25/15) or Bodyweight Lunges

100 KB Swings (26/18)

100 HRPU