Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up-Down Dog
Then, 3 Min AMRAP:
6 Med Ball Deadlifts
6 Med Ball Thrusters
6 Up-Downs on Med Ball
Then 2 Rounds:
5 Scap Push-Ups
3 I-Y-T on Rings
5/5 KB Floor Press
Strength
Bench Press (5-5-5-5)
**1+1/2 Bench Press**
1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.
Start Moderate and build to Moderate-Heavy.
Metcon
Part 1:
8 Min AMRAP:
4-6-8-and so on…
Burpees
Wall Balls (20/14)
-Rest 2:00 b/t Part 1 & Part 2-
Part 2:
FOR TIME (10:00 cap):
50 Burpees
50 Wall Balls
PERFORMANCE GOAL → These athletes should be shooting for 14-16+ rounds in the AMRAP. Look to complete Part 2 in 8:00 minutes or less, pushing the pace on the Burpees (under 4:00 minutes) and Wall Balls completed in 2 Sets or less.
FITNESS GOAL → Athletes in this category should be shooting for 10-12+ t rounds in the AMRAP. Look to complete Part 2 between 8:00 – 10:00 minutes, capping Burpees between 4:00 – 5:00 minutes and Wall Balls completed in 3-4 Sets or less.
-Scaled-
Part 1:
8 Min AMRAP:
4-6-8-and so on…
Up-Downs
Wall Balls (14/10)
-Rest 2:00 b/t Part 1 & Part 2-
Part 2:
FOR TIME (10:00 cap):
40 Up-Downs
40 Wall Balls