Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Alt. Groiners
10 Air Squats
20 PT
10 ATW
2 Wall Walks
Then, 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Strict Press (hold lockout)
3 Push Press (:03 eccentric)
Strict Press (1 x 1 @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 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 (Time)
FOR TIME:
21-15-9
HSPU
Single DB Front Squats (75/50)*
(Rest 1:00)
12-9-6
Single DB Front Squats*
HSPU
(Score is Total Time)
*Load should allow for athletes to perform at least 7-10 reps unbroken
*Each time you break in the FS, perform 3 Push-Ups. If completed unbroken, no Push-Ups performed.
-Scaled-
FOR TIME:
15-12-9
DB Strict Press or Pike Push-Up
DB Front Squats (35/25)*
(Rest 1:00)
9-6-3
DB Front Squats*
DB Strict Press or Pike Push-Up
*Each time you break in the FS, perform 3 Push-Ups. If completed unbroken, no Push-Ups performed.