Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 HK
20 BK
6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)
6 Alt. Samson Lunges
10 Alt. Lateral Box Step-Overs
5 Box Jumps
Then 2 Rounds w/ PVC or Empty Bar:
10 Alt. Elbow Punches
3 Strict Press
3 Push Press (:03 eccentric)
3 Split or Push Jerks (hold dip)
Strict Press + Push Press + Jerk (3 sets @ 85% of max strict press)
Metcon (Time)
FOR TIME (22:00 time cap):
800m Run
60 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(20/18)
600m Run
40 Alt. DB Goblet Box Step-Overs (RX+24/20)
400m Run
20 Box Jumps (RX+30/24)
200m Run
PERFORMANCE GOAL → These athletes should be finishing in 18:00-20:00. Runs should average just UNDER 4:00-3:00-2:00-1:00. Farmer Step-Ups should be done in big sets of 15-20 throughout, Goblet Step-Overs should average 25-30 at a time, and the Tall Box Jumps should be steady throughout!
GROUP GOAL → Athletes in this category should be finishing around 20:00-22:00. Runs should be at 4:00-3:00-2:00-1:00. The Farmer Step-Ups should allow for 10-12 Reps at a time and take no more than 5-6 sets. Everyone should get through bigger sets of 15-20+ for Goblet Step-Overs. Box Jumps should be capped at 1:30 so athletes can finish that final 200m under the time cap!
-Scaled-
FOR TIME (22:00 time cap):
400m Run
60 Alt. DB Farmer Box Step-Ups (20/10)|(18/12)
400m Run
40 Alt. DB Goblet Box Step-Overs
200m Run
20 Box Jumps (1:30 time cap)
100m Run