Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

5 Push-Up to Down Dog

Then, 2 Rounds:

6 Alt. Groiners

6 MB G2OH

6 Back Squats @ 32X1 (empty bar)

Back Squat (1 x 1)

Build to a heavy 1-Rep.

(Week 1 of 9)

5:00 Max Effort Burpee Test (AMRAP – Reps)

Rest 2:00 before starting 2nd AMRAP…

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

15 Ball Slams (20/14)(RX+40/25)

10 MB Front Squats

5 Jump Squats

FITTEST GOAL → Fittest should be looking at 6-7+ Rounds on AMRAP #2. Look to be able to make smooth and very quick transitions between movements.

GROUP GOAL → For AMRAP #2, we are looking at 4.5 – 5.5+ Rounds on the day. Should be able to stay smooth through the movements, but with slight deep breath pauses as each Round and Rep progresses.
-Scaled-

2 Min Max Burpee Test

1 Min Rest

2 Min Max Burpee Test

5 Min AMRAP:

15 Ball Slams (14/10)

10 MB Front Squats

5 Jump Squats or Air Squats