Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then, 6 Min AMRAP:

8 Up/Down Dog

10 Slow Deadbugs

10 Alt. Plank Rotations

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 REST)*

TABATA 1 – Alt. Sit Thrus

TABATA 2 – Ball Slams

TABATA 3 – Push Ups

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one.

Cool Down

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Partner Plate Race! (Best of 3)

Then, 2 Rounds:

10 High Jump Singles

8 KB Swings

4 Box Jumps

4 MB Thrusters

Double-Unders (Learn the skill!)

*10:00 practice

If proficient, Reverse DU or SU.

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Sub Plate Good Mornings or Empty Barbell Good Mornings for Back Extensions.

*P1 works while P2 rests. Split work as needed.

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:

1 Round:

20 Mt. Cross-Body Climbers

10 Alt. Box Step Ups

:30 High Plank

5/5 SA Ring Rows

10 Alt. Box Step-Overs

5/5 No Push-Up Renegade Row

5 Push Ups @ 22X2

Bench Press (4 x 4 @ 85% of max double.)

Superset w/ Over-The-Shoulder Med Ball Toss x 6 AHAP/AFAP.

*Heavy double established 9/21/22.

Metcon (Time)

For Time:

Buy In: 1,000m Row or 800m Run

Immediately Into…

3 Rounds:

12 Push Ups

12 Alt. DB Farmer Box Step-Ups Overs (35/20)

12 Alt. No Push-Up Renegade Rows

Cash Out: 1,000m Row or 800m Run

PERFORMANCE GOAL → Competitive athletes should be able to finish the Rows/Runs in 4:00 minutes or less. For the 3 Rounds, 7:00 or less and everything will be unbroken.

GROUP GOAL → These athletes should be able to finish the Rows/Runs in 4:30 minutes or less. For the 3 Rounds, 8:00 or less. Mostly unbroken here, but may need to break up push ups and Renegade Rows into two sets.

-Scaled-

Buy In: 500m Row or 400m Run (4:30 cap)

Immediately Into…

3 Rounds:

12 HRPU or Band-Assisted Push Ups

12 Alt. DB Farmer Box Step-Ups Overs (20/10) or BW Step-Overs

12 Alt. No Push-Up Renegade Rows

Cash Out: 500m Row or 400m Run (4:30 cap)

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Alt. PVC PT Lunges

10 Air Squats (Pause :02)

10 Supermans

8 Scap Pull Ups (RD 2: V-Ups)

*Perform barbell movements w/ PVC or Empty Bar.

Pausing Snatch Deadlift + Snatch Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Snatch )

1 Rep of Pausing Snatch Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)

Metcon (Time)

“Double Down”

4 Rounds (18:00 time cap):

22 TTB

11 OH Squats (115/80)(RX+155/110)

Each time you break during a set of 22 TTB*, perform 10 Jump Squats to 6″ Target. Each time you break during a set of 11 OHS*, perform 5 Up-Downs Over Bar.

*No penalty when finishing the set.

PERFORMANCE GOAL → These athletes will look to complete this workout within 13:00-16:00. Toes to Bar should be completed in 1-3 sets. Overhead Squats should be completed unbroken.

GROUP GOAL → Athletes in this category will look to complete this workout within 15:00-18:00. TTB/K2E should be completed in 2-4 sets at most. Overhead Squats should be completed unbroken so weight should be adjusted to allow for this!

-Scaled-

4 Rounds (18:00 time cap):

22 K2E

11 OH Squats (85/60) or Front Squats

Each time you break during a set of 22 K2E*, perform 7 Jump Squats. Each time you break during a set of 11 OHS*, perform 3 Up-Downs Over Bar.

*No penalty when finishing the set.

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

5 Alt. Sit Through & Press

6 Bootstrappers

7 Cat Cows

8 Empty Barbell RDL

Then, 2 Rounds:

1/1 Turkish Getups

4 KB Deadlifts

8 KB Swings

Pausing Clean Deadlift + Clean Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Clean)

1 Rep of Pausing Clean Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

1-2-3-and so on…

Turkish Getup (53/35)(RX+70/53)

2-4-6-and so on…

Deadlift (185/135)(RX+255/175)

*Complete 12 KB Swings (53/35)(RX+70/53) after each full set.

PERFORMANCE GOAL → From a performance standpoint, we should be able to get 6-7+ Rounds on the day. Turkish Getups should be done efficiently and back-to-back. The Deadlifts should be fast singles. All KB Swings should be done unbroken today.

FITNESS GOAL → Athletes in this category should be able to finish 5-6+ Rounds today. Turkish Getups should be done in controlled and smooth attempts. Deadlifts should be completed in 2 Sets max. All KB Swings should be done unbroken so choose a weight that allows this!

-Scaled-

10 Min AMRAP:

1-2-3-and so on…

Turkish Getup

2-4-6-and so on…

Deadlift (135/95)

*Complete 12 KB Swings (26/18) after each full set.

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ (RD2: Front Jacks)

10 Alt. Cossack Squats

8 Ring Rows

8 Alt. Samson Lunges

8 Kipping Swings or Jumping Pull Ups

6 PVC Kang Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Thrusters

Front Squat (6-6-4)

*Start Moderate-Heavy and build to Heavy.

(Week 4 of 9)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
PERFORMANCE GOAL → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.

*Athletes can sub DBs (25/15) for barbell.

Cool Down

400m Walk

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min EMOM:

MIN 1 – :45 SA DB Suitcase Hold (switch arms half way!)

MIN 2 – :45 Hollow Rocks

MIN 3 – :45 Alt. Samson Lunges

MIN 4 – :45 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

Metcon (No Measure)

3 Rounds:

200m DB Farmer Carry (35/20)

20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)

20 Deck Squats (https://www.youtube.com/watch?v=2-JCp_dgaP0)

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Scap Pull Ups

10 PVC PT

5 Kipping Swings

10 PVC ATW

5 Hanging Knee Raises

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk (Hold Dip :02)

3 Split Jerk (Hold Split :02)

Push Jerk + Split Jerk (4 sets of (1 + 1))

*Start Moderate and build to at least second workout weight.

(Week 3 of 9)

Metcon (Time)

4 ROUNDS:

5 Push Jerks (115/75)(RX+135/95)

10 TTB

50 DU

(Rest 2:00)

3 ROUNDS:

4 Push Jerks (135/95)(RX+155/105)

8 TTB

40 DU

(Rest 2:00)

2 ROUNDS:

3 Push Jerks (145/100)(RX+185/130)

6 TTB

30 DU

(Score is Total Time)

PERFORMANCE GOAL → Athletes in this category should go sub 7:00 for the 4 rounds, sub 5:00 minutes for the 3 Rounds, and sub 3:00 minutes for the 2 Rounds. All movements should be unbroken and transitions should be quick!

GROUP GOAL → From a fitness standpoint, athletes should go sub 8:00 for the 4 rounds, sub 6:00 for the 3 rounds, and sub 4:00 for the 2 rounds. Keep weight light and form tight so that all the Push Jerks can be completed unbroken. The TTB and DU being done in 2-3 sets. Use the rest wisely!
-Scaled-

4 ROUNDS:

5 Push Jerks (75/55)

10 K2E

25 DU, 50 DU Taps, or 50 SU

2 ROUNDS:

3 Push Jerks (105/75)

6 K2E

15 DU, 30 DU Taps, or 30 SU

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Row (moderate pace)

2:00 Ankle Mobility

2:00 Thoracic Mobility

Then 2 Rounds:

5 Alt. Groiners

5 Up-Downs

5 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats (:03 Eccentric)

Front Squat (8-6-6)

*Start Moderate and build to Moderate-Heavy.

(Week 3 of 9)

Metcon (AMRAP – Reps)

“Flatline”

7 SETS:

ON A 2:30 RUNNING CLOCK…

15 Cal Row (1:00 time cap) or 200m Run

8 Front Squats (105/75)(RX+135/95)

Max Burpees Over Bar in Time Remaining…

(Rest :30 b/t Sets)

(Score is Total Reps of Burpees)

PERFORMANCE GOAL → Athletes in this category are shooting for 12-15+ Burpees Over Bar. Should be able to complete the Row in 1:00 or less. Front Squats should be completed fast and unbroken. Can you reach the elusive 100 total Burpees Over Bar?!

GROUP GOAL → From a fitness standpoint, we are shooting for 6-10+ Burpees Over Bar. Should also be able to complete the Row 1:00 or less. Front Squats should be completed steadily and in just one set, so choose weight appropriately. Look to move consistently on the Burpees/Up-Downs Over Bar.
-Scaled-

7 SETS:

ON A 2:30 RUNNING CLOCK…

12 Cal Row (1:00 time cap) or 100m Run

8 Front Squats (85/60) or DB Front Squats (30s/20s)

Max Up-Downs Over Bar in Time Remaining…

(Score is Total Reps of Up-Downs)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

5 Slow Wall-facing Squats

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

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

High Hang Power Snatch

High Hang Power Snatch + Hang Power Snatch ((1 + 1))

High Hang = Position 1
*Start Light and build to Moderate.

(Week 3 of 9)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10 Hang Power Snatch (75/55)(RX+95/65)

20 Alt. Jump Lunges

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

10 C2B Pull-Ups

PERFORMANCE GOAL → For these athletes, we should be shooting for 6-6.5+ Rounds. Transitions will have to be quick to make this happen and the higher rep movements should be tackled with haste. Everything for these athletes should be unbroken and, if they really push, they might dip into the 7th round!

GROUP GOAL → Athletes in this Category should aim for 4.5-5+ rounds. Hang Power Snatch should be light enough to start the workout unbroken, breaking up into 2 sets max in the later rounds. The same applies to our KB Swings. Lunges will take roughly 1:00, and the Pull-Ups should be done unbroken or in 2 quick sets towards the end of the workout!
-Scaled-

16 Min AMRAP:

10 Hang Power Snatch (65/45) or Alt. DB Snatches (30/20)

20 Alt. Lunges (no jump!)

20 KB Swings (26/18)

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