Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 Mt. Climbers + :15 Plank Hold
10 MB Deadlifts
10 MB Curl & Press
10 Scap Pull-Ups + :15 Bar Hang
10 Up-Downs
10 Alt. High Plank Shoulder Taps
10 MB G2OH
10 Ring Rows
10 Push Up to Down Dog
5 I-Y-Ts on Rings
Bench Press (1 x 5 @ 85%)
1×5 @65%
1×5 @75%
1×5 @85%
*Bench Press Based off of 90% of Heavy 1-Rep
(Week 2 of 9)
Metcon (AMRAP – Rounds and Reps)
4 Sets…
3 Min AMRAP:
12 Up-Downs (RX+ Burpees)
10 Ball Slams (20/14) or Alt. DB Snatch (35/25)(RX+50/35)
8 Pull-Ups
(Rest :30 b/t Sets)
*Pick up where you left off in previous AMRAP.
FITTEST GOAL→ Fittest should be looking to complete 9-10.5+ Rounds on the day. The Burpees/Up-Downs and Ball Slam/DB Snatch are fast and quick transitions throughout. The Pull-Ups will most likely be unbroken through the majority of this workout, with a quick shakeout coming near the back end of our final Rounds.
GROUP GOAL → All athletes are looking to complete 7-8.5+ Rounds on the day. We want to make sure we can consistently move from our Up-Downs to our Ball Slams without too long of a hesitation. Our Pull-Ups today should always be done in 2 sets max.
-Scaled-
4 Sets…
3 Min AMRAP:
9 Up-Downs
10 Ball Slams (14/10) or Alt. DB Snatch (30/20)
8 Pull-Ups
(Rest :30 b/t Sets)
*Pick up where you left off in previous AMRAP.