Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

*Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times

Strength

Supinated Pendlay Row (4 x 6 AHAP)

*:02 eccentric all reps.

Compare to 10/6/22.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – :45 Alt. Back Rack Lunges (95/65)(RX+135/95)

MIN 2&3 – 400m Run

MIN 4 – :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

PERFORMANCE GOAL → Th goal here is 12-16+ reps on the Lunges and 20-30 reps on the Ring Rows. These athletes should be aiming to push the Run and see how fast they can keep their 400m times after those lunges.

FITNESS GOAL → The goal here is 10-12+ reps on the Lunges and 15-20+ reps on the Ring Rows. Aim to be consistent on the Run, even if the distance needs to be adjusted. The goal is repetitive effort! Keep runs to 2:00 or less.

-Scaled-

20 Min EMOM:

MIN 1 – :45 Alt. Back Rack Lunges (75/55)

MIN 2&3 – 200-300m Run

MIN 4 – :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

Beacon MMA & CrossFit Turbocharged – Barbell Club

View Public Whiteboard

A: Power Clean (EMOM5 x 2)

Build in weight, treat as warm up

B: Clean (7 x 1 @ 90%+ of first week’s peak)

Log the heaviest single, 0 fails

C: Clean Pull (5 x 2 @ 10-20# above best clean)

D: Accessory Work (Checkmark)

4 Rounds of:

20 Band Pull Aparts

20 DB Rows (10L/10R)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

20 HK

20 BK

20 JJ

20 Seal Claps

Then…

Coach Jon’s Clean & Jerk Barbell Warm Up

Strength

Clean and Jerk (2-2-2-2-2)

*Start Moderate and build to a Heavy Double.

(Week 7 of 9)

Metcon

Metcon (Time)

“California Dreamin”

20 Rounds:

1 Power Clean & Jerk (135/95)(RX+185/135)

2 Burpees Over Bar

3 TTB

*15:00 time cap.

PERFORMANCE GOAL → These athletes will look to complete the workout between 10:00-12:00, finishing each round within :30-40. All movements should be completed unbroken, unless breaking up the Toes to Bar to save the grip.

FITNESS GOAL → Athletes in this category will look to complete this workout between 12:00-15:00, finishing each round within :40-45. Movements should also be unbroken today, so scale appropriately to allow it!

-Scaled-

20 Rounds:

1 Power Clean & Jerk (95/65)

2 Up-Downs Over Bar

3 K2E

*15:00 time cap.

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

5 Burpees

10 Alt. DB Deadlifts

5/5 DB Strict Press

10 Alt. DB Swings

Then, 2 Rounds:

5/5 Single-Arm Ring Rows

10 Scap Pull-Ups

10 Band Pull-Aparts

Gymnastics

Muscle-ups

2 Sets:

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest as needed b/t sets-

Metcon

Metcon (Time)

“Devil in the Details”

FOR TIME:

36 Muscle-Ups

60 Alt. DB Devil’s Press (35/20)(RX+50/35)

*Partition any way.

PERFORMANCE GOAL → These athletes should finish between 14:00-16:00. Suggested partition: 10 sets of 4 Muscle Ups & 6 Devil’s Presses with 5-10s rest between movements.

FITNESS GOAL → Athletes in this category should finish between 16:00-18:00. Suggested partition: 12 sets of 3 Muscle Ups (or scaled option) & 5 Devil’s Presses with 10s-20s rest between movements.

-Scaled-

FOR TIME:

36 Jumping MU or Up-Down Pull-Ups

60 Alt. DB Devil’s Press (30/20)

*Partition any way.

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Partner Plate Race!

Then, Squat Warm Up (starting @ Air Squats)

Strength

Front Squat (4-2-2)

*Start Heavy and build to Heavy+. Goal is to start and end heavier than last week!

(Week 7 of 9)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

30 DU

5 Front Squats (115/75)(RX+155/105)

PERFORMANCE GOAL → From a performance standpoint, athletes should be able to get 10-11+ Rounds on the day. Look to keep both Front Squats and Double Unders unbroken. Should have pretty minimal transition time today.

FITNESS GOAL → From a fitness standpoint, athletes should be shooting for 8-9+ Rounds. Choose a weight that keeps the Front Squats unbroken and with great form. Keep Double Unders to no more than 2-3 Sets.

-Scaled-

8 Min AMRAP:

15 DU, 30 DU Taps or 30 Singles

5 Front Squats (95/65)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

400m Run

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

3 Snatch-Grip RDL

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

3 OH Squats (Pause :02)

3 Hang Power Snatch

Strength

Snatch (2-2-2-2-2)

*Start Moderate and build to a Heavy Double.

(Week 7 of 9)

Metcon

Metcon (Time)

4 Rounds (15:00 time cap):

10 Deadlifts (115/75)

8 Hang Power Snatch

6 SH2OH

4 Wall Walks

-Rest 1:00 b/t Rounds-

(Score is Slowest Round)

PERFORMANCE GOAL → These athletes should aim for 1:45-2:10 per round, finishing sub 12:00. Barbell complex should be unbroken throughout and take no more than :45-1:00.

FITNESS GOAL → Athletes in this category should aim to keep rounds between 2:30-2:45, finishing in 15:00 or less. For barbell complex, choose a weight that allows you to go unbroken for the first 2 rounds and then only require one rest/ shake-out in the second 2 rounds. The complex should take no more than 1:30-1:45.

-Scaled-

4 Rounds (15:00 time cap):

10 Deadlifts (75/55)

8 Hang Power Snatch

6 SH2OH

3 Wall Walks

-Rest 1:00 b/t Rounds-

(Score is Slowest Round)

*Sub DB (25/15) for barbell movements.

Finisher

FOR QUALITY:

300/200 Alt. Box Step-Ups (24/20)

(No Measure)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

20 Hollow Flutter Kicks

10 Supermans

10 Alt. Samson Lunges

Metcon

Metcon (AMRAP – Reps)

21 Min EMOM:

Min 1 – :45 Max Hollow Rocks

Min 2 – :45 Max Air Squats

Min 3- :45 Max Cardio Choice

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

Warm-up

Pizza Delivery

Then, 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Clean High Pulls

10 Alt. Elbow Punches

3 Hang Power Clean (pause @ catch) + Front Squat

3 Push Press

Clean + Hang Clean (4 x (1+1))

*Start moderate and build to a heavy set.

(Week 6 of 9)

Metcon

Metcon (Time)

For Time:

30 DB Man-Makers (35/25)(RX+50/35)

PERFORMANCE GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.

GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!

-Scaled-

20-30 DB Man-Makers (20/10)

()

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

20 HK

20 BK

20 Mt. Climbers

10 KB Deadlifts

8 Alt. Lunges

Then, 1 Round:

8 Ring Rows

10 KB Swings

5 Upright Rows*

5 SDHP*

*PVC or Empty Bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

36 Min AMRAP:

500m Row

200m Run

50 SDHP (75/55)(RX+95/65)

500m Row

200m Run

50 Alt. Back Rack Lunges

500m Row

200m Run

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

500m Row

200m Run

50 Up-Downs

*P1 works while P2 rests. Split work evenly. All Runs will be completed together.

PERFORMANCE GOAL → Pushing the pace here should get these athletes well into the second round, possibly finishing 2 Rounds. Share big sets and quick transitions with your partner!

GROUP GOAL → Aim to keep moving. Choosing appropriate weights will help this happen. All athletes should get into the second round, possibly halfway into the second round. Keep it to no more than 2-3 sets (per partner) per movement. Rely heavily on each other to get through this lengthy WOD! If you’re fading, pass it back to your partner so you can rest!

-Scaled-

IN TEAMS OF 2…

36 Min AMRAP:

350m Row

100-200m Run

30 SDHP (65/45)

350m Row

100-200m Run

30 Alt. Back Rack Lunges, DB Goblet Lunges, or BW Lunges

350m Row

100-200m Run

50 KB Swings (26/18)

350m Row

100-200m Run

30 Up-Downs

*P1 works while P2 rests. Split work evenly. All Runs will be completed together.

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

400m Run

10 PVC ATW

5 Slow Burpees

10 Cuban Press w/ Change Plates

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean

3 Push Press

3 Split Jerk

Strength

Split Jerk (2-2-2-2)

*Start Moderate and build to Moderate-Heavy.

(Week 6 of 9)

Metcon

Metcon (Time)

10 Rounds (14:00 time cap):

1 Power Clean & Jerk (155/105)(RX+205/145)

8 Burpees Over Bar

:30 Rest

PERFORMANCE GOAL → These athletes might be able to go EMOM or even faster than EMOM. The weight on the bar should allow for a quick transition from the Clean to the Jerk and then right into the Burpees.

GROUP GOAL → Athletes in this category should be aiming for 12:00-13:00. There is a 14:00 cap, but the goal is as close to 12:00 as possible. The Clean and Jerk will likely be two separate movements, allowing time to find composure before putting the bar overhead. Weight should not be too light today, but form should always be priority. Rounds should average between 1:15-1:30.

-Scaled-

10 Rounds (14:00 time cap):

1 Power Clean & Jerk (105/75)

8 Up-Downs Over Bar

:30 Rest