8/11/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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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.

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