CrossFit – Sat, Oct 1

Beacon MMA & CrossFit Turbocharged – CrossFit


Partner Plate Race! (Best of 3)

Then, 2 Rounds:

20 Single Unders

4 MB Lunge (L) + Lunge (R) + Squat

8 Scap Pull Ups or Scap Ring Rows

4 Burpees

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.

PERFORMANCE GOAL → These athletes are finishing this one in 22:00-25:00. Their paces will be smooth on the Box Jumps, Walking Lunges, Burpees, and Double Unders…while their Jumping Pull-Ups, KBS, K2E, Push Press, Plate Good Mornings, and WBs will be completed in 3 sets or less. These individuals will start steady and finish fast.

GROUP GOAL → Athletes in this category are finishing in 25:00-30:00. Box Jumps, Lunges, Burpees and Double unders should be a smooth like butter pace. All other movements should be finished in 4-5 sets depending on the movements they are most proficient at.


“Filthy Thirty”

30 Box jumps or Step Ups (18/12)

30 Jumping pull-ups or Ring Rows

30 KB Swings (26/18)

30 Alternating Lunges

30 Knees to elbow

30 Push press, (35#)

30 Sit Ups or Lying Leg Raises

30 Wall ball shots (14/10)

30 Burpees (to box if necessary!)

30 Plate Hops or 60 Single Unders


Partner Options:



100 Box Jump (24)

100 Jumping Pull-ups

100 Kettlebell Swings (53/35)

100 Walking Lunges

100 Knees to Elbow

100 Push Press (45/35)

100 Plate Good Mornings (25/15)

100 Wall Balls (20/14)

100 Burpees

100 Double Unders

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