Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Back Squat (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
FITTEST GOAL → Fittest should be getting 7-9+ Rounds on the day. Cindy style movements should be completed unbroken and moving with some serious purpose. We would like our Runs to be under 1:00 minute.
GROUP GOAL → All athletes are looking to complete 5-7+ Rounds on the day. Pull-Ups and Push-Ups should be completed in no more than 2 Sets. Keep the Air Squats steady and fast. Runs should be at or under 1:00 minute.
-Scaled-
15 Min AMRAP:
5 Pull-Ups, Jumping Pull-Ups, or Ring Rows
10 Push-Ups (HRPU or Bench/Box/Bang Push-Up)
15 Air Squats
*After every Two Rounds, complete a 100-200m Run.