Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on…

Then, 10 MB Thoracic Spine Extensions

()

Strength

Front Squat (4-4-2)

*Start Heavy and end Heavy+.

(Week 6 of 9)

Metcon

Metcon (Time)

4 Rounds (16:00 time cap):

15 Cal Row

15 DB Goblet Box Step Overs (35/20)(RX+50/35)(24/20)

:30(L)/:30(R) DB Suitcase Hold

10 Front Squats (75/55)(RX+95/65)

PERFORMANCE GOAL → These athletes will look to finish the workout in 14:00 or less. Complete the Row in :45 or less. Keep DB Box Step Overs heavy and unbroken. No breaks during the DB Suitcase holds. Fast and unbroken Front Squats. Minimal rest between movements.

GROUP GOAL → Athletes in this category will look to finish the workout in 14:00 – 16:00. Complete the Row in :45 or less. Keep DB Box Step Overs moderate and consistent. Try to hold on and not break during the DB Suitcase holds, with only a short rest when switching hands. One set on the Front Squats, so choose your weight wisely!

-Scaled-

4 Rounds (16:00 time cap):

12 Cal Row

15 DB Goblet Box Step Overs (20/15)(18/12)

:30(L)/:30(R) DB Suitcase Hold

10 Front Squats (55/40) or DB Goblet Squats or Air Squats

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop

10 Alt. High Plank Shoulder Taps

5 Scap Pull Ups or Ring Rows

5/5 DB Staggered-Stance DL

5/5 DB Arnold Press

1 Round:

:30 Single Unders

5 Up-Downs

10 Kipping K2E

5/5 DB Cross-Body RDL

5/5 DB Floor Press

Strength

Weighted Pull-ups (6-6-6-6)

*All working sets @ moderate-challenging weight.

or…

Double-Unders

Learn the skill!

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

40 DU

20 TTB

10 HRPU

4 Alt. DB Burpees (35/20)

-Rest 1:00-

8 Min AMRAP:

30 DU

15 TTB

8 HRPU

4 Alt. DB Burpees

-Rest 1:00-

6 Min AMRAP:

20 DU

10 TTB

6 HRPU

4 Alt. DB Burpees

*Start from the beginning of each AMRAP.

PERFORMANCE GOAL → Aim for 4-4.5 Rounds or more. Focus on 70% or more effort and increase each AMRAP to 80+ and 85+ intensity. Athletes can get into the 6th round if they can keep the Double Unders and Push-Ups unbroken.

GROUP GOAL → Aim for 3-3.5 Rounds. Focus on maintaining a 70-75% effort throughout each AMRAP. Don’t get caught up on the Double Unders today. Get the Jumps in or get practice in and then move on. Break up the HRPU ahead of time to not burn out in the later rounds and AMRAPs. Keep K2E to 2 sets.

-Scaled-

10 Min AMRAP:

20 DU or 40 DU Taps/Singles

20 K2E

10 HRPU or Band-Assisted Push Ups

4 Alt. DB Up-Downs (20/15)

-Rest 1:00-

8 Min AMRAP:

15 DU or 30 DU Taps/Singles

15 TTB

8 HRPU or Band-Assisted Push Ups

4 Alt. DB Up-Downs

-Rest 1:00-

6 Min AMRAP:

10 DU or 20 DU Taps/Singles

10 TTB

6 HRPU or Band-Assisted Push Ups

4 Alt. DB Up-Downs

*Start from the beginning of each AMRAP.

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Alt. Cossack Squats

10 Alt. PVC PT Lunges

10 Alt. Squat Thoracic Rotations

5 Wall Facing Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Snatch-Grip RDL

3 Muscle Snatch

3 BTN Push Press

3 Hang Power Snatch + OHS

()

Strength

Snatch + Hang Snatch (4 x (1 + 1))

*Start moderate and build to a heavy set.

(Week 6 of 9)

Metcon

Metcon (Weight)

20 Min EMOM:

Min 1 – 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat (135/95)(RX+155/105)

Min 2 – 15 Ball Slams (20/14)

PERFORMANCE GOAL → RX+ weight option with no misses and all rounds completed. Ball Slams completed in :35 or less.

GROUP GOAL → Moderate weight option that allows best technique with no misses. Potentially skipping one or two rounds if needed to catch a breather. Ball Slams completed in :45 or less.

20 Min EMOM:

Min 1 – 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat or Back Squat (95/65)

Min 2 – 15 Ball Slams (14/10)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

5 Sun Salutations

10 Alt. Bird Dogs

Then, 2 Rounds:

10 Alt. High Plank Shoulder Taps

10 Alt. Curtsy Squats

20 Flutter Kicks

()

Metcon

Metcon (Time)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers*

30 DB Toe Taps*

20 Alt. Skater Hops

Max Plank Hold in Remaining Time

-Rest 2:00-

ON AN 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. Skater Hops

30 DB Toe Taps*

40 Crossbody Mountain Climbers*

Max Plank Hold in Remaining Time

* L + R = 1 Rep

(Score is Max Plank Time)

()

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Pizza Delivery!

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Clean High Pulls (slow eccentric!)

10 Alt. Elbow Punches

3 Hang Power Cleans (pause just below knee)

Strength

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

Start Moderate and build to Moderate-Heavy.

(Week 5 of 9)

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

22 Min AMRAP:

400m Run

40 Sit-Ups

30 DB Goblet Squats (45/30)(RX+60/40)

20 Up-Down Box Jumps (24/20)(RX+ 30/24)

*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.

PERFORMANCE GOAL → Aim for 4-4.5 rounds. Push the Run and keep the Sit Ups and Goblet Squats unbroken. Aim for a challenging Box height in the Up-Down Box Jumps

GROUP GOAL → Aim for 3-3.5 Rounds. Focus on setting a consistent and repeatable pace on the Run. Rely on your partner during the Sit Ups and Goblet Squats, knocking out quick chunks and sending back to your partner often to keep moving. Aim for a challenging Box height in the Up-Down Box Jumps.

-Scaled-

IN TEAMS OF 2…

22 Min AMRAP:

200m Run

40 Sit-Ups or Tuck Ups

30 DB Goblet Squats (30/20)

20 Up-Down Box Jumps or Step Ups (18/12)

*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

20 HK

20 BK

10 Alt. Curtsy Squats

Then, with Empty Barbell:

5 Bench Press (:03 eccentric)

5 RDL (:03 eccentric)

Strength

Bench Press (10-10-10*)

Start Moderate and build to Moderate-Heavy.

*Superset each set with 20 DB Zottman Curls

()

WOD Warm Up

8 Tempo Deadlifts @ 50% or less (3131)

Then, 5:00 to build to working weight for Deadlift.

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
PERFORMANCE GOAL → Athletes in this category will finish in 6:00 or less. This will require a nearly unbroken workout and efficient kipping HSPU.

OR

15-12-9

Deadlift (95/65)

Pike Push Up or Seated DB Strict Press (20/15)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

10 Scap Pull-Ups or Scap Ring Rows

10 Plate Good Mornings

10 Plate Bent Rows

Then 2 Rounds:

8 Kipping Swings

8 KB Swings

:15/:15 Single-Arm OH KB Hold

4/4 KB Bent Row

Strength

Pendlay Row (4 x 6 AHAP
*:02 eccentric all reps.)

Metcon

Metcon (Time)

3 Rounds:

25 C2B Pull-Ups

50m Overhead KB Carry (R) (35/20)(RX+53/35)

25 KB Swings

50m Overhead KB Carry (L)

PERFORMANCE GOAL → Gymnastic ninjas will finish in 11:00-12:30. C2B will be completed in 3 sets or less. The OH Carry and KB Swings will both be done unbroken.

GROUP GOAL → These athletes will finish in 14:00-16:00. Strive to finish the Pull-Ups in 3-4 sets. The goal is unbroken for the OH Carry and the KB Swings, but may need to break these up into 2 sets if KB is too heavy.

-Scaled-

3 Rounds:

25 Jumping Pull-Ups or Ring Rows

50m Overhead KB Carry (R) (26/18)

25 KB Swings

50m Overhead KB Carry (L)

Beacon MMA & CrossFit Turbocharged – Barbell Club

A: Power Clean (EMOM5 x 2)

Build in weight, treat as warm up

B: Clean (1-RM)

Build to a 1-RM

*2 misses max

C: EMOM5 x 1 (Weight)

@ 85% of your 1-RM from today

D: Accessory Work (No Measure)

100 Light Band Curls in as few sets as possible

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

8 Up/Down Dog

10 PVC PT Lunge

10 PVC ATW

8 Up-Downs

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

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Drop Snatch To Power Position

Hang Power Snatch ( Pause just below knee)

Strength

Power Snatch + Hang Power Snatch (Build to a challenging (1 + 1).)

Start Moderate and build to Moderate-Heavy.

(Week 5 of 9)

Metcon

Metcon (Time)

4 Rounds:

30 Mt. Climbers (L + R = 1 Rep)

7 Power Snatches (75/55)(RX+115/75)

-Rest 2:00-

4 Rounds:

15 Up-Downs Over Bar

7 Power Snatches

*(18:00 time cap)

PERFORMANCE GOAL → Competitive athletes are aiming for 14:00 – 15:00 or less. The Mt. Climbers should take :40 seconds or less. All Power Snatches should be done unbroken today. Look to move with purpose on the Up-Downs Over Bar. This will be the movement where you feel like you want to go slow. Simple solution…don’t!

GROUP GOAL → From a fitness standpoint, we should be aiming for 15:00 – 18:00 minutes. Complete the Mt. Climbers in :50 or less. Should be able to do Power Snatches controlled and unbroken, or in two quick sets max. Up-Downs Over Bar should be completed in 1:15-1:30.

-Scaled-

4 Rounds:

30 Mt. Climbers (L + R = 1 Rep)

7 Power Snatches (65/45) or Alt. DB Snatches (30/20)

-Rest 2:00-

4 Rounds:

10 Up-Downs Over Bar

7 Power Snatches or Alt. DB Snatches

*(18:00 time cap)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

400m Run

10 Partner Push Ups

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

3 Split-Stance Strict Press

3 Split Jerks (Hold Split :02)

Strength

Split Jerk (2-2-2-2-2)

*Start Moderate-Heavy and build to Heavy.

(Week 5 of 9)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Clean & Jerk (35/20)(RX+50/35)

200m Run

15 Push Ups

20 Alt. Lateral Slam Balls (20/14)

PERFORMANCE GOAL → These athletes should be aiming for 4.5-5.5 rounds. Grab those RX dumbbells and keep the Clean & Jerks smooth and unbroken. Sprint the run in under 1:00 and knock out an unbroken set of Push-Ups. One set of Lateral Ball Slams as fast as possible!

GROUP GOAL → Athletes in this category are aiming for 3.5-4.5 rounds. Find a DB that allows smooth Clean & Jerks in one set. Keep the run to 1:00 max and Push-Ups to 2-3 quick sets. Find a smooth pace for Lateral Ball Slams.

-Scaled-

15 Min AMRAP:

10 Alt. DB Clean & Jerk (25/15)

100m Run

15 Band-Assisted Push Ups

20 Alt. Lateral Slam Balls (14/10)