Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:30 Up-Downs
12 Alt. MB Lunges
:30 High Plank Hold
12 MB G2OH
:30 Sit Ups
12 Alt. Groiners
10 MB Front Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
Front Squat (10-10-8)
*Start light and build to a moderate load.
(Week 1 of 9)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
12 Alt. Back Rack Lunges (65/45)(RX+95/65)
24 Ball Slams (20/14)(RX+40/25)
12 Alt. Front Rack Lunges
24 Sit-Ups
PERFORMANCE GOAL → These athletes should be shooting for 5-6.5+ rounds on the day. They should be able to move at a consistent and steady pace throughout and remain unbroken through all of our movements. Look to take maybe :05 – :10 seconds of rest between movements as needed, but beyond that transitions are fast.
GROUP GOAL → Athletes in this category should shoot for 4.5 – 5.5 rounds. Both variations of the Lunges should be done unbroken, but a likely pause during the set may occur without the Bar touching the ground. Ball Slams should be done steadily and under control. Move smoothly through our Sit-Ups. Stay around :10 – :15 seconds of rest between movements.
-Scaled-
12 Min AMRAP:
12 Alt. Back Rack Lunges* (45/35)
24 Ball Slams (14/10)
12 Alt. Front Rack Lunges*
12 Sit-Ups or 24 Flutter Kicks
*Option for body weight lunges.