Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
1 Round:
20 Mt. Cross-Body Climbers
10 Alt. Box Step Ups
:30 High Plank
5/5 SA Ring Rows
10 Alt. Box Step-Overs
5/5 No Push-Up Renegade Row
5 Push Ups @ 22X2
Bench Press (4 x 4 @ 85% of max double.)
Superset w/ Over-The-Shoulder Med Ball Toss x 6 AHAP/AFAP.
*Heavy double established 9/21/22.
Metcon (Time)
For Time:
Buy In: 1,000m Row or 800m Run
Immediately Into…
3 Rounds:
12 Push Ups
12 Alt. DB Farmer Box Step-Ups Overs (35/20)
12 Alt. No Push-Up Renegade Rows
Cash Out: 1,000m Row or 800m Run
PERFORMANCE GOAL → Competitive athletes should be able to finish the Rows/Runs in 4:00 minutes or less. For the 3 Rounds, 7:00 or less and everything will be unbroken.
GROUP GOAL → These athletes should be able to finish the Rows/Runs in 4:30 minutes or less. For the 3 Rounds, 8:00 or less. Mostly unbroken here, but may need to break up push ups and Renegade Rows into two sets.
-Scaled-
Buy In: 500m Row or 400m Run (4:30 cap)
Immediately Into…
3 Rounds:
12 HRPU or Band-Assisted Push Ups
12 Alt. DB Farmer Box Step-Ups Overs (20/10) or BW Step-Overs
12 Alt. No Push-Up Renegade Rows
Cash Out: 500m Row or 400m Run (4:30 cap)