Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Row
20 Alt. High Plank Shoulder Taps
20 DU Taps
10 Scap Push Ups (RD2: Push Ups)
5/5 ½ Kneeling Bottoms Up KB Press
5/5 Single-Arm Ring Row
Bench Press (1×5 @ 85%)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 2.
(Week 5 of 9)
WOD Warm Up
2 Rounds w/ Empty Bar:
4 Hang Muscle Clean
10 Alt. Elbow Punches
4 Push Press
Metcon (AMRAP – Reps)
6 Rounds (:20 ON / :10 OFF)
MVMT 1 – Cal Row
MVMT 2 – Push Press (95/65)
MVMT 3 – Double Unders
MVMT 4 – Ring Rows (RX+ Pull Ups)
1 Round = all 4 MVMTs
(Rest 1:00 every 2 Rds)
FITTEST GOAL → Goal Per Round…
Cal Row – 8-12+ Cals
Push Press – 10-14+ Reps
Double Under – 25-35+
Ring Row – 10-14+ Reps
These athletes should be working right up to the beep to maximize their time with the movement. Full send each interval!
GROUP GOAL → Goal Per Round…
Cal Row 6-8 Cals
Push Press 8-10 Reps
Double Under 15-25 Reps
Ring Row 8-10 Reps
Most athletes should give themselves an extra :03-:05 of transition time to ensure consistency. Start conservative and gradually start to speed up!
-Scaled-
6 Rounds (:20 ON / :10 OFF)
MVMT 1 – Cal Row
MVMT 2 – Push Press (65/45) or DB Push Press (30/20)
MVMT 3 – DU/Attempts, DU Taps, or Singles
MVMT 4 – Ring Rows
1 Round = all 4 MVMTs
(Rest 1:00 every 2 Rds)