Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 High Knees
20 Butt Kicks
20 Jumping Jacks
Then 2 Rounds:
10 PT
10 ATW
10 Alt. Groiners
Then 2 Rounds 3 Reps w/ Empty Bar (or PVC):
Muscle Snatch
Back Squat
BTN Push Press
OH Squat
Back Squat (1×1 @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1 @ 95%
*Based off of 90% of Heavy 1-Rep established in Week 1.
*Add 5-10lb to 7/22/21 results.
(Week 7 of 9)
Metcon (Time)
Buy in: 400m Run
Then, 2 Rounds:
12-9-6
Overhead Squat (135/95)
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
-Scaled-
Buy in: 200m Run
Then, 2 Rounds:
12-9-6
Overhead Squat or Front Squat (75/50)
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.