Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 1 Round:
10 Bootstrappers
5 Up-Downs
10 Alt. Cossack Squats
5 Burpees
Then 2 Rounds w/ Light-Moderate KB:
5 KB Deadlifts
5 KB Goblet Squats (:03 eccentric)
5 KB Swings
5 KB G2OH
Back Squat (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 4.
(Week 7 of 9)
Metcon (AMRAP – Reps)
15 Min EMOM:
MIN 1 – 5 Front Squats (135/95)(RX+155/110)*
MIN 2 – 25 Ball Slams (20/14)
MIN 3 – :45 Max KB Swing (53/35)(RX+70/53)
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is total KB Swings)
FITTEST GOAL → These athletes are moving a heavy load for the Front Squats. Finish the Ball Slams in :40-:45. 25-30+ KB Swings per Round.
GROUP GOAL → Start moderate and build to a challenging Front Squat for the final set. It should be a weight you can accomplish the 5 Reps in under :40. We’re looking for 20-25 Reps of the Ball Slam in :50 seconds or less on each Round. 18-22+ Reps on the KB Swings.
15 Min EMOM:
MIN 1 – 5 Front Squats (95/65)*
MIN 2 – 25 Ball Slams (14/10)
MIN 3 – :45 Max KB Swing (26/18)
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is total KB Swings)