Beacon MMA & CrossFit Turbocharged – CrossFit

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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:

PROGRESSIVE WARM UP:

10 Alt. Lunges→8 Alt. Box Step Ups→6 Box Jumps

10 Bird Dogs→8 Straight Leg Sit-Ups→6 Butterfly Sit-Ups

10 Scap Push-Ups→8 Push-Ups→3 I-Y-T on Rings

Bench Press (5-4-3-2)

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP:

500m Row

40 Sit-Ups

30 HRPU

20 Box Jumps (30/24)

PERFORMANCE GOAL → The goal for these athletes is to accumulate 3-3.5 rounds. Row should be 1:45 or faster and they are keeping their Sit-Ups at around 2:00. Quick shake off the arms before finishing those Hand Release Push-Ups in no more than 3 sets. Tackling those taller Box Jumps in 1:30. The challenge will be finishing faster than their prior round.

GROUP GOAL → Athletes in this category should complete right about 3 Rounds today. They should strive to finish the Row in 2:00 or less. Sit-Ups should be finished within 2:00-2:15 and the Hand Release Push-Ups taking 3-4 sets to complete. Look for the Box Jumps/Step Ups to also be completed in 1:30. These athletes should look to finish each round in about the same time and avoid a drop-off in pace.
-Scaled

22 Min AMRAP:

350m Row

30 Sit-Ups

20 HRPU or Band-Assisted Push Ups

10 Box Jumps (18/12) or 20 Alt. Step Ups

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Med Ball Shuffle!

Then 2 Rounds w/ empty bar:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 High Hang Power Clean

High Hang Power Clean + Hang Power Clean ((1 + 1))

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

(Week 3 of 9)

Metcon (AMRAP – Rounds and Reps)

16 Min EMOM:

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP* of the following…

7 Hang Power Cleans (95/65)(RX+115/75)

7 HSPU

*Pick up where you left off in previous AMRAP.

PERFORMANCE GOAL → These athletes will look to keep the 400m Run to a 1:45-1:50 pace each round, but this will be a sprint. During the AMRAP, look to complete 2-3 rounds each attempt, staying unbroken on both movements.

GROUP GOAL → Athletes in this Category will look to complete the Run attempts within 1:55. During the AMRAP, look to complete 1.5-2 rounds each attempt, staying unbroken on the Hang Power Cleans (keep it light and move with perfect form!) and breaking the HSPU Option into two quick sets.
-Scaled-

16 Min EMOM:

MIN 1 & 2 – 200m Run (1:55 time cap)

MIN 3 & 4 – AMRAP* of the following…

7 Hang Power Cleans (75/55)

7 Box HSPU, Pike Push Ups, or DB Strict Press (25/15)

*Pick up where you left off in previous AMRAP.

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

:30 Crab Walk FWD

:30 Crab Walk REV

Then, 4 Min EMOM:

7 Burpees into Max Single Unders

Metcon (AMRAP – Rounds and Reps)

5 SETS:

4 Min AMRAP…

20 Alt. Sit Throughs

3 Up-Downs Over DB

10 Alt. Plank Rotations

3 DB Up-Downs Over DB

-Rest 1:00 b/t Sets-

Cool Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

*1 Rep= Hang Muscle Clean + Push Press + Lower to Back + Back Rack PP + Lower to Front Rack + Lower to Waist

**Round 2 complete movement w/ PVC or Barbell.

Front Squat (10-8-6)

*Start Light-Moderate and build to Moderate+.

(Week 2 of 9)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :45 Cal Row

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (75/55)(RX+115/75)

MIN 3 – :45 Sit-Ups

MIN 4 – :45 Alt. DB Snatch (35/20)(RX+50/35)

PERFORMANCE GOAL → These athletes are going to be working for 15 Cals on the Rower, 6-7 complete reps on the barbell, 20-25 Sit-Ups, and 20 or more DB Snatches.

GROUP GOAL → Athletes in this Category should be averaging 10-12 Cals on the Rower, 4-5 reps on the Barbell, 16-20 Sit-Ups, and 15-20 DB Snatches.
-Scaled-

16 Min EMOM:

MIN 1 – :45 Cal Row

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (45/35)*

MIN 3 – :45 Sit-Ups or Tuck Ups

MIN 4 – :45 Alt. DB Snatch (20/15)

*Option for Front Rack or DB Goblet.

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

2:00 Ankle Mobility

Then 2 Rounds 5 Reps:

MB Front Squats

MB G2OH

5 Jumping Pull-Ups or Ring Rows

5 V-Ups

Pistols (Learn the skill!)

Pistol Squat Progressions…

Beginner: Box Pistol, Eccentric/Concentric Box Pistol

Intermediate: Counter Balance Pistol, Candlestick

Adv: Pistol, Weighted Pistol

Metcon (Time)

FOR TIME:

Buy in: 800m Run

Then, 10 ROUNDS:

4 Muscle-Ups

6 Alt. Pistols

8 Ball Slams (20/14) or KB Swings (53/35)(RX+70/53)

Cash Out: 800m Run

PERFORMANCE GOAL → These Athletes should be looking to complete this workout in 19:00 or less. Should be able to keep the 800m Runs to under 4:00 minutes. When approaching the 10 Round work, we should be shooting for unbroken on the Muscle-Ups, possibly breaking up into 2 quick sets in later rounds. Should be able to keep the Pistols and Ball Slams/KB Swings unbroken. Keep rounds to 1:15-1:30 or less.

GROUP GOAL → Athletes in this category should be shooting for 22:00 minutes or less today. Our Runs should be done at 4:20 or less today. For the triplet, MU or Pulling Option should be done in 2 sets max. Pistols and Ball Slams/KB Swings should be performed fairly steadily throughout. Make sure we keep Rounds to 1:45 or less.
-Scaled-

FOR TIME:

Buy in: 400-600m Run

Cash Out: 400-600m Run

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Down Dog Calf Stretch

Partner SU Race!

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

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Hang Power Snatch (2-2-2-2-2)

*Start Moderate and build to Moderate-Heavy.

(Week 2 of 9)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 DU

10 Deadlifts (65/45)(RX+95/65)

8 Hang Power Snatches

6 HSPU

PERFORMANCE GOAL → Our fittest will look to complete 7-8+ rounds. All movements should be done unbroken and transitions are lightning quick…:05-:10s.

GROUP GOAL → Athletes in this category should aim for 5-6+ rounds. You’ll need a fast Jump Rope modification if DUs aren’t there just yet! Keep Deadlifts to 2-3 sets max (e.g. 5/4/1) and Hang Power Snatches to 2 sets. Rest between each movement, 0:15-0:20s.
-Scaled-

13 Min AMRAP:

15 DU or 30 DU Taps or 45 Singles

10 KB Deadlifts (26/18)

8 Hang Power Snatches (45/35) or Alt. DB Snatches (30/20)

6 Box HSPU, Pike Push Ups (band-assisted), or DB Strict Press

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

30 Single Unders or Jumping Jacks

5/5 Split Squats

10 Scap Push Ups

:30 High Plank Hold

Metcon (AMRAP – Reps)

4 SETS:

1:30 Lunge + Lunge + Burpee

-Rest :30-

1:30 Wall Walks

-Rest :30-

1:30 Cardio Choice

-Rest :30-

*No additional rest b/t sets

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:

5 Inch Worms

6 Up-Downs

10 Alt. High Plank Shoulder Taps

10 Alt. DB Bent Over See-Saw Rows

6 Alt. DB Snatches

Bench Press (5-5-5)

*Pause :02 all reps.

Metcon (AMRAP – Rounds and Reps)

2 SETS…

8 Min AMRAP:

12 Cal Row

10 Alt. No Push-Up Renegade Rows (35/20)(RX+50/35)

8 Burpees

12 Alt. DB Snatches

-Rest 1:00 b/t Sets-

*Pick up where you left off in previous AMRAP.

PERFORMANCE GOAL → Send it today! Aim for 3.5-4 Rounds per AMRAP! This should be a consistent hard effort every round. Send it on the first round and see if they can hold that pace in the following.

GROUP GOAL → For these athletes, focus should be the Row. We’re aiming for 2.5-3.5 Rounds per AMRAP. Try to keep the pacing consistent on the Burpees and Renegade Rows. These don’t need to be the fastest but try to keep it nonstop.
-Scaled-

2 SETS…

8 Min AMRAP:

9 Cal Row

10 Alt. No Push-Up Renegade Rows (25/15)

8 Up-Downs

12 Alt. DB Snatches

*Pick up where you left off in previous AMRAP.

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 Up-Downs

12 Alt. MB Lunges

:30 High Plank Hold

12 MB G2OH

:30 Sit Ups

12 Alt. Groiners

10 MB Front Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (10-10-8)

*Start light and build to a moderate load.

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Alt. Back Rack Lunges (65/45)(RX+95/65)

24 Ball Slams (20/14)(RX+40/25)

12 Alt. Front Rack Lunges

24 Sit-Ups

PERFORMANCE GOAL → These athletes should be shooting for 5-6.5+ rounds on the day. They should be able to move at a consistent and steady pace throughout and remain unbroken through all of our movements. Look to take maybe :05 – :10 seconds of rest between movements as needed, but beyond that transitions are fast.

GROUP GOAL → Athletes in this category should shoot for 4.5 – 5.5 rounds. Both variations of the Lunges should be done unbroken, but a likely pause during the set may occur without the Bar touching the ground. Ball Slams should be done steadily and under control. Move smoothly through our Sit-Ups. Stay around :10 – :15 seconds of rest between movements.
-Scaled-

12 Min AMRAP:

12 Alt. Back Rack Lunges* (45/35)

24 Ball Slams (14/10)

12 Alt. Front Rack Lunges*

12 Sit-Ups or 24 Flutter Kicks

*Option for body weight lunges.

Beacon MMA & CrossFit Turbocharged – Barbell Club

A: Hang Power Snatch + Snatch Push Press + OHS (Weight)

6 Sets of 1 + 2 + 1

build in weight but keep it light and a warm-up

B: Snatch (5 x 1 @ 80%-90% of best Snatch)

C: Snatch Grip Push Press + OH Squat (5 sets of 2 + 2)

Build in weight on each set