Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run

10 KB Deadlifts

10 Scap Pull-Ups

10 Hollow Rocks

Then, 2 Rounds

8 Alt. Skater Hops (https://www.youtube.com/watch?v=EEFDTlkjJKM)

8 KB Swings

8 Kipping Swings

Muscle-ups (Learn the skill!)

10:00 practice

2 Kip Swings

+

1 Hips to Rig

+

1 Bar Muscle-Up

Metcon (Time)

“Helena”

3 Rounds (26:00 time cap) :

800m Run

32 KB Swings (53/35)(RX+70/53)

10 Bar Muscle-Ups

PERFORMANCE GOAL → These athletes should completed the workout in 19:00-22:00. Focus on keeping the KB Swings to 2-3 Sets and the MU to 1-2 Sets. Really pushing the pace on the runs to get your best time!

GROUP GOAL → Athletes in this category should aim for 22:00-26:00. Focus on being consistent with the KB as well as the MU or adjusted movement. Keep KB Swings to 2-3 Sets and the MU Option to 1-2 Sets. Keep the runs to 4:00 or less.
-Scaled-

3 Rounds (26:00 time cap):

400-600m Run (4:00 cap)

32 KB Swings (26/18)

10 Jumping MU, C2B Pull-Ups, Jumping Pull Ups, or Ring Rows

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Bootstrappers

:20 Single Unders

10 DB Goblet Squats

:20 High Jump Single Unders

5/5 DB Push Press

:20 DU / Attempts

6 Single DB Thrusters

Then, 2 Rounds w/ PVC or Empty Bar:

3 RDL (Pause :02)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (from Pos. 1 “High Hang”)

3 Push Press

3 Jerks

Clean and Jerk (1 x 1)

Build to a Heavy 1-Rep Clean & Jerk

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 DB Thrusters (35/25)

36 DU

*Every 1:00 including 0:00 complete 1 Clean and Jerk (85% of 1-Rep Clean & Jerk).

PERFORMANCE GOAL → These athletes should complete 8-10 rounds of this workout. The goal is to stay unbroken throughout the DB Thrusters and Double Unders, and be able to step up to the barbell and complete a strong C&J before getting right back to the wall. Looking for almost EMOM type volume.

GROUP GOAL → Athletes in this category will look to complete 6-8+ rounds. Choose a weight that allows unbroken DB Thrusters and a Jump Rope option that can be done fast! The goal is to complete at least one full movement (DB Thruster or DU) before making their way back to the barbell. Keep the barbell light-moderate and focus on a tight setup before completing your C&J. (Power Clean option)
-Scaled-

12 Min AMRAP:

12 DB Thrusters (25/15)

18 DU or 36 DU Taps or 50 Singles

*Every 1:00 including 0:00 complete 1 Clean and Jerk (95/65).

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 High Knees

10 Alt. PVC Lunge + Pass Through

10 Up/Down Dog

*PVC or Empty Barbell.

Snatch (1 x 1)

Build to a Heavy 1-Rep Snatch

(Week 1 of 9)

Metcon (AMRAP – Reps)

WOD #1:

3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Rest 2:00 b/t WOD #1 & WOD #2)
-Scaled-

WOD #1:

3 SETS

ON A 2:00 RUNNING CLOCK…

100m Run

5-8 Power Snatches (85/60) or Max Alt. DB Snatches (30/20) with Time Remaining…

(Rest 2:00 b/t WOD #1 & WOD #2)

Metcon (AMRAP – Reps)

WOD #2:

3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-
-Scaled-

WOD #2:

3 SETS

ON A 2:00 RUNNING CLOCK…

100m Run

8-12 Hang Power Snatches (45/35) or Max Alt. Hang DB Snatches (20/15) with Time Remaining…

GROUP GOAL → Athletes in this category should be shooting to complete the runs in under 1:00 minute today. During the Power Snatches, everyone should be looking to complete 5-8+ Reps on the day and quick singles or smaller Sets will work best. During the Hang Power Snatches, we should be able to complete 8-12+ Reps and keep them to 2 sets max.

Beacon MMA & CrossFit Turbocharged – CrossFit

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Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 1 Round:

6 MB Front Squat

6 MB Push Press

6 Box Jumps

6 Push Ups

Max Height Box Jump (Distance)

Max Height Box Jump
10 minutes to test a max!

Metcon (Time)

“The Grindstone”

EMOM UNTIL COMPLETION…

Rotate through the following movements, EMOM-style, until 150 Wall Balls have been completed:

MIN 1 – 15 Burpees

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

PERFORMANCE GOAL → Athletes looking for that higher performance challenge should aim to sprint the Burpees and Box Jump Overs then see if they can perform the Wall Balls unbroken. This should put them at 25-30 Wall Balls per round and completing the workout at 24:00 or below.

GROUP GOAL → Athletes in this category should focus on keeping the Burpees and Box Jump Overs consistent throughout the Workout. Keep the Wall Balls to manageable sets and choose a weight that allows you to perform 20+ each Round. With that pace, we’ll complete the WOD around 24:00-32:00.
-Scaled-

EMOM UNTIL COMPLETION…

Rotate through the following movements, EMOM-style, until 100 Wall Balls have been completed:

*Transition each movement on the minute. You score is the time on the clock when you finish your 100th Wall Ball.

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

6 PVC Alt. Lunge + Pass Through

5/5 Single-Arm Ring Row

6 Kipping Swings

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL (:03 eccentric)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch (3-3-3-3)

*Start light and build to workout weight (or just past!)

Metcon (Time)

“Power Plus Amanda”

FOR TIME:

11-9-7-5

Power Snatch (95/65)(RX+135/95)

Muscle-Up

PERFORMANCE GOAL → These Athletes should be shooting for 10:00 – 11:00 minutes. Can you go sub 10:00? The Power Snatches should be done quickly in controlled Sets or very fast quick singles. The Muscle-Ups should be done in no more than 3 Sets. The MU studs should be aiming for unbroken sets!

GROUP GOAL → Athletes in this category should be completing the workout in 12:00 – 15:00 minutes. Stay controlled with the Power Snatch, knowing you can complete at least 3, but trusting some quick singles to preserve fatigue today. The Muscle-Up option (or a challenging pull!) should be done in 3-4 Sets max today.
-Scaled-

FOR TIME:

11-9-7-5

Power Snatch (70/55) or Alt. DB Snatch (30/20)

Jumping Muscle-Up or Burpee/Up-Down Pull Up

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 HK

20 BK

6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)

6 Alt. Samson Lunges

10 Alt. Lateral Box Step-Overs

5 Box Jumps

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

3 Strict Press

3 Push Press (:03 eccentric)

3 Split or Push Jerks (hold dip)

Strict Press + Push Press + Jerk (3 sets @ 85% of max strict press)

Metcon (Time)

FOR TIME (22:00 time cap):

800m Run

60 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(20/18)

600m Run

40 Alt. DB Goblet Box Step-Overs (RX+24/20)

400m Run

20 Box Jumps (RX+30/24)

200m Run

PERFORMANCE GOAL → These athletes should be finishing in 18:00-20:00. Runs should average just UNDER 4:00-3:00-2:00-1:00. Farmer Step-Ups should be done in big sets of 15-20 throughout, Goblet Step-Overs should average 25-30 at a time, and the Tall Box Jumps should be steady throughout!

GROUP GOAL → Athletes in this category should be finishing around 20:00-22:00. Runs should be at 4:00-3:00-2:00-1:00. The Farmer Step-Ups should allow for 10-12 Reps at a time and take no more than 5-6 sets. Everyone should get through bigger sets of 15-20+ for Goblet Step-Overs. Box Jumps should be capped at 1:30 so athletes can finish that final 200m under the time cap!
-Scaled-

FOR TIME (22:00 time cap):

400m Run

60 Alt. DB Farmer Box Step-Ups (20/10)|(18/12)

400m Run

40 Alt. DB Goblet Box Step-Overs

200m Run

20 Box Jumps (1:30 time cap)

100m Run

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

25m Walk on Heels

25m Walk on Toes

50m Jog

Then, 2 Rounds w/ PVC or Empty Bar:

4 Hang Clean High Pulls

4 Muscle Cleans

8 Alt. Elbow Punches

4 Hang Power Clean (hold catch) + Front Squat

Power Clean + Hang Clean (Build to a challenging (1 + 2).)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

400m Run

20 Pull-Ups

10 Hang Power Cleans (115/75)(RX+155/105)

PERFORMANCE GOAL → These Athletes will look to complete 4.5-5+ rounds of this workout. The Run should take athletes 1:30-1:45 and Pull-ups should be completed in 1-2 sets. The Hang Power Cleans should also be completed in 1-2 sets.

GROUP GOAL → Athletes in this category will look to complete 3-4+ rounds of this workout. The Run should take athletes 1:45-2:00 and the Pull-Up Option should be completed in 2-3 sets. The Hang Power Cleans should be completed in 2 sets, with a quick shakeout at the halfway mark or so. Pick a weight that allows for focus on form!
-Scaled-

16 Min AMRAP:

200m Run

20 Assisted Pull-Ups or Ring Rows

10 Hang Power Cleans (85/60) or DB Hang Power Cleans (30/20)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 6 Min AMRAP:

6 Up-Downs

12 Alt. Reverse Lunges

24 Single Unders

Metcon (No Measure)

24 MIN EMOM:

MIN 1 – :45 Alt. Jump Lunges

MIN 2 – :45 Cross-Body Mt. Climbers

MIN 3 – :45 Cardio Choice

MIN 4 – :20(L) / :20(R) Side Plank

MIN 5 – :45 Box Toe Taps (https://www.youtube.com/watch?v=Is401RzICj4)

MIN 6 – Rest

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 2 Rounds:

:40 Row (Easy Pace)

6 Bodyweight Sumo-Stance Good Morning

6 KB RDL

6 KB Upright Row

6 KB Swings

6 Scap Pull-Ups (RD 2: Kipping Swings)

8 KB Bent Row

Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – :40 Max KB Sumo Deadlift High Pull (35/26)(RX+53/35)

MIN 2 – :40 Max TTB

MIN 3 – :40 Max KB Swings*

MIN 4 – :40 Max Cal Row

*Option for (RX+70/53).

PERFORMANCE GOAL → These Athletes are striving to hit the ground running. No matter what movement they are on, expect them to go unbroken and keep working until the very last second. They are aiming to get 19-22+ on the SDHP, 13-15+ on the TTB, 21-25+ on the KBS, and 15/12 calories on the rower.

GROUP GOAL → Athletes in this category will aim to maximize the movements that are in their wheelhouse by going for bigger sets, and try to manage the movements that they don’t fancy too much by being more methodical on the approach. The goal here is to shoot for 15-18 on the SDHP, 8-12 on the TTB/K2E, 15-20 on the KBS, and 12/10 calories on the rower.
-Scaled-

20 Min EMOM:

MIN 1 – :40 Max KB Sumo Deadlift High Pull (26/18)

MIN 2 – :40 Max K2E

MIN 3 – :40 Max KB Swings

MIN 4 – :40 Max Cal Row