Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then 1 Round:
10 Alt. Samson Lunges
6 Up/Down Dog
6/6 ½ Kneeling Bottoms Up KB Press (Light and Slow!)
2 Wall Walks
Then, 1 Round:
1:00 Row (Moderate Pace)
8 Alt. Box Step-Ups
4 HRPU
4/4 DB/KB Push Press
Handstand Push-ups (15 Minutes to practice HSPU/HS Walk progressions!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
Handstand Walk
-Advanced Athletes should look to improve HS Walk today!
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
26 Min AMRAP:
10 Alt. DB Goblet Step-Ups (35/25)(RX+50/35)|(24/20)
12 Cal Row
14 Push-Ups
8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, then P2 performs 12 Cal Row, then P1 performs 14 Push-Ups, then P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.
PERFORMANCE GOAL → The goal for this group is to keep all movements unbroken throughout the workout. It’s not only about how fast they transition, but also how well. For example…Resetting the calories after they get off the rower so they don’t have to fumble when they get back on…Efficient transition from one arm into the other for the Push Press. The little things will allow these athletes to get far into the workout.
GROUP GOAL → The goal for these athletes will be to keep movements relatively unbroken with no more than two sets on the Push-Ups. The Row should be finished around :40-:45 and used as more of a recovery to ensure they can keep pace on the other movements. We still want to see these athletes keep their transitions tight!
-Scaled-
IN TEAMS OF 2…
26 Min AMRAP:
10 Alt. DB Goblet Step-Ups (25/20)|(18/12) or Bodyweight Step-Ups
10 Cal Row
14 HRPU or Band-Assisted Push Ups
8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, then P2 performs 10 Cal Row, then P1 performs 14 Push-Ups, then P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.