CrossFit – Tue, Oct 11

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.