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)