Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
15 Partner Push Ups
Then 1 Round:
10 Alt. Groiners
8 Bootstrappers
10 Glute Bridges
4 Air Squats (1 + ½)
Then 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Kang Squats
Strength
Back Squat (5-5-5)
1+1/2 Back Squat*
Start Moderate and build to Moderate-Heavy.
*1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Pick up where you left off.
PERFORMANCE GOAL → 4.5-5.5 rounds per AMRAP. Unbroken on the Power Cleans and Push Ups and fast on the Air Squats. These athletes will be transitioning lightning-fast!
FITNESS GOAL → 2.5-3.5 rounds per AMRAP. Lighter weights used on the Power Cleans to maintain great form and keep sets unbroken. 2 sets on the Push Ups, with the Air Squats used as recovery.
-Scaled-
Max rounds in 3 minutes of:
3 Power Cleans (85/60) or DB Power Cleans (30/20)
6 HRPU or Band Assisted Push-ups
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Pick up where you left off.