Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Single Unders (RD2: 20 Single + Single + High Jump Single)
12 Alt. Shoulder Taps (RD2: Push Ups)
8 Air Squats
Then 1 Round w/ PVC or Empty Bar:
5 Hang Muscle Cleans
10 Alt. Elbow Punches
5 Front Squats (:03 eccentric)
Front Squat (10 minutes to build to a moderate set of 5 reps.)
*This will likely be a good load to use for the WOD.
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
3 SETS
8 Min AMRAP:
60 DU
40 HRPU
20 Front Squats (135/95)(RX+185/135)
(Rest 1:00 b/t Sets)
*P1 works while P2 rests. Split work as needed. Pick up where you left off in previous AMRAP.
PERFORMANCE GOAL → These Athletes are looking to push it today should rack up 4-5+ Rounds. The goal is to go unbroken on the jump rope and bigger sets on the Push-Ups, with a quicker transition to the Front Squat. Set the bar high on the first Round and see if you can match it in the next Rounds!
GROUP GOAL → Athletes in this category should be aiming for 3-4 Rounds. Use the first round as a gauge for future rounds. Break the Push-Ups into small sets with short rest and stay away from big sets close to failure. These will cause lots of fatigue and long rest periods. For the front squat, prioritize form over load and pick a weight that allows at least 5 reps at a time. Move smooth and move well!
-Scaled-
IN TEAMS OF 2…
3 SETS
8 Min AMRAP:
30 DU or 60 DU Taps or 75 Single Unders
40 HRPU or Band-Assisted Push Ups
20 Front Squats (85/60)
(Rest 1:00 b/t Sets)
*P1 works while P2 rests. Split work as needed. Pick up where you left off in previous AMRAP.