Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then..
2:00 Front Rack + Thoracic Mobility
2:00 Ankle Mobility
Then 2 Rounds:
12 Alt. Cossack Squats
10 Sit-Ups
8 PVC/Barbell Up & Overs *
6 Lunge-Lunge-Squats**
*1 Rep= Hang Muscle Clean + Push Press + Lower to Back + Back Rack PP + Lower to Front Rack + Lower to Waist
**Round 2 complete movement w/ PVC or Barbell.
Front Squat (10-8-6)
*Start Light-Moderate and build to Moderate+.
(Week 2 of 9)
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – :45 Cal Row
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (75/55)(RX+115/75)
MIN 3 – :45 Sit-Ups
MIN 4 – :45 Alt. DB Snatch (35/20)(RX+50/35)
PERFORMANCE GOAL → These athletes are going to be working for 15 Cals on the Rower, 6-7 complete reps on the barbell, 20-25 Sit-Ups, and 20 or more DB Snatches.
GROUP GOAL → Athletes in this Category should be averaging 10-12 Cals on the Rower, 4-5 reps on the Barbell, 16-20 Sit-Ups, and 15-20 DB Snatches.
-Scaled-
16 Min EMOM:
MIN 1 – :45 Cal Row
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (45/35)*
MIN 3 – :45 Sit-Ups or Tuck Ups
MIN 4 – :45 Alt. DB Snatch (20/15)
*Option for Front Rack or DB Goblet.