Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
:20 High Knees
:20 Butt Kicks
:20 Walk on Toes
:20 Walk on Heels
:20 Alt. Skip and Reach
1 Round:
10 Alt. Lunges
10 Alt. Box Step-Ups
8 Scap Pull-Ups
8 Hanging Knee Raises
1 Round:
10 Back Rack Lunges (empty Bar)
8 Box Jumps
8 Kipping Swings
8 Kipping Knees to Elbow
Toes-To-Bar (10 minutes to practice the skill!)
Beginners: Kipping for K2E/TTB
Intermediate/Adv: Kipping K2E + TTB + K2E + TTB
3 x (2+2+2+2)
Metcon (Time)
FOR TIME (30:00 time cap):
1 Mile Run
120 Box Jump Overs (24/20)
100 Alt. Back Rack Lunges (75/55)(RX+115/75)
80 TTB
*Partition All Work as Needed.
FITTEST GOAL → These athletes are aiming to finish in 26:00 or less at RX. Sub 7:00 mile. The real challenge for these athletes will be to complete this workout straight through and not partition.
GROUP GOAL → All athletes are aiming to finish in the 28:00-30:00 range. These athletes should partition the workout in a manner that minimizes any stopping and staring into space. They should have a plan A, a plan B, and maybe even a plan C. Athletes should look to take advantage of the movements they are great at and go for bigger sets while steadily chipping away at the other movements.
-Scaled-
FOR TIME (30:00 time cap):
800m Run
100 Box Jump Overs or Alt. Step Overs (18/12)
80 Alt. Back Rack Lunges (45/35) or Bodyweight Lunges
60 K2E
*Partition All Work as Needed.