Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
8 MIN EMOM (:40 ON / :20 OFF)
MIN 1 – Up-Downs
MIN 2 – Alt. Box Step-Overs
MIN 3 – Ring Rows
MIN 4 – Alt. Lunges
MIN 5 – Burpees
MIN 6 – Box Jumps
MIN 7 – Jumping Pull-Ups
MIN 8 – Lunge + Lunge + Air Squat
Then 1 Round:
1:00 Thoracic Mobility
1:00 Front Rack Mobility
5 Hang Muscle Cleans (empty bar)
:30 Bottom of Front Squat Hold* (empty bar)
*Beginners: Bottom of DB FS Hold.
Strength
Front Squat (5-5-5-5)
This is a Deload Week. Start Light and build to Moderate (about 70-75% of 1RM).
(Week 8 of 9)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
10 Pull Ups
10 Alt. Front Rack Lunges (95/65)(RX+135/95)
10 C2B Pull Ups
10 Burpee Box Jump Overs (24/20)
PERFORMANCE GOAL → Athletes in this category should be completing 5-6+ Rounds on the day. Both Pull-Up variations should be mostly unbroken, if not 2 very quick sets. Heavier load on the Lunges, but make sure they stay unbroken. Burpee Box Jump Overs should be tall and fast!
FITNESS GOAL → These athletes should aim to complete 4-4.5+ Rounds. Keep the Pull-Up variations to 2-3 Sets or less. Should be able to move fairly consistently and unbroken through the other 2 movements.
-Scaled-
15 Min AMRAP:
10 Ring Rows
10 Alt. Front Rack Lunges (65/45) or DB Goblet Lunges (30/20)
10 Jumping Pull Ups or Band-Assisted Pull Ups
10 Up-Down Box Jump Overs (18/12)