Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
1 Round:
10 Alt. Groiners
5 MB Front Squats (pause :02)
5/5 Lateral Box Step Ups
10 Glute Bridges
10 Box Jumps
10 MB Push Press
Bulgarian Split Squat (3-4 x 6/6)
*Start light and build to a moderate-challenging set of 6 reps per leg.
**Barbell or DB options.
Metcon (Time)
FOR TIME (17:00 cap):
25 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls
30 Box Jumps
25 Cal Row
50 Wall Balls
50 Box Jumps
FITTEST GOAL → Fittest should be looking to complete in 14:00 – 15:00 minutes on the day. Look to complete the Rows in 1:15 or less. The Wall Balls should be completed either unbroken or in very large sets consistently. Especially in the set of 50. Box Jumps look to move quickly through all rep ranges.
GROUP GOAL → All athletes should be looking to complete between 15:30 – 17:00 on the day. Look to complete the Row between 1:15 – 1:25. Wall Balls should be completed in 2-4 sets depending on the rep ranges. Look to keep a consistent and steady pace on the Box Jumps/Step Ups.
-Scaled-
FOR TIME (17:00 cap):
20 Cal Row
20 Wall Balls (14/10)
20 Box Jumps or Alt. Step Ups (18/12)
20 Cal Row
30 Wall Balls
30 Box Jumps or Alt. Step Ups
20 Cal Row
50 Wall Balls
50 Box Jumps or Alt. Step Ups