Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 SETS (:20 ON/:10 OFF)
Cal Row
Then 2 Rounds:
10 PVC PT (RD2: PVC ATW)
4 Push-Up to Down Dog
8 Alt. Elbow Punches*
4 Push Press*
4/4 Split Squats
4 Split Jerk* (Hold Dip & Split!)
Push Press + Split Jerk (Build to a challenging (1 + 2))
Metcon (No Measure)
20 Min EMOM:
MIN 1 – 20 Alt. DB Goblet Lunges (35/30)
MIN 2 – 7-10 HSPU (RX+Strict)
MIN 3 – 12 Cal Row
MIN 4 – :50 Plank Hold (Athlete Choice)*
MIN 5 – Rest
*Plank Hold Options…
Low Plank
High Plank
Side Plank
Reverse Plank
Weighted Plank
FITTEST GOAL → For the Fittest the goals for each minute:
MIN 1 – 35/20
MIN 2 – 10 Strict HSPU
MIN 3 – 12 Cals in :25-:35 or faster
MIN 4 – Hold a Plank option for full :50
GROUP GOAL → For Everybody the goals for each minute:
MIN 1 – 25/10 DB
MIN 2 – 7 HSPU or 7-10 Pike HSPU or 10 Seated DB Strict Press
MIN 3 – 10-12 Cals in :30-:45 or faster
MIN 4 – Hold a Plank option for :30-:50
-Scaled-
20 Min EMOM:
MIN 1 – 14 Alt. Bodyweight Lunges
MIN 2 – 7 HSPU or 7-10 Pike HSPU or 10 Seated DB Strict Press
MIN 3 – 10 Cal Row
MIN 4 – :30 Plank Hold (Athlete Choice)*
MIN 5 – Rest