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.