Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Up/Down Dog
30 Alt. Crossbody Mt. Climbers
10 KB Sumo Deadlift
10 BW Russian Twists
Then, 1 Round:
20 Alt. Piked Shoulder Taps
10 Up-Downs
10 MB G2OH
Then, 1 Round:
3 Wall Walks
5 Inch Worms
7 Burpees
9 KB Swings
Gymnastics
Handstand Walk (Learn the skill!)
*Progressions*
Beginner – Pike Walk or Box Rotation
Intermediate – Wall Walk or HS Hold (w/ Partner)
Advanced – Max Distance Walk
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
25 Alt. Lateral Ball Slams (20/14)
20 Up-Downs
15 KB Sumo Deadlift (53/35)(RX+70/53)
10 KB Swings
PERFORMANCE GOAL → Athletes aiming for performance should shoot for 5-5.5+ rounds. Get uncomfortable on the Lateral Ball Slams and Up-Downs, and unbroken on all the KB reps.
FITNESS GOAL → Athletes here should aim for 4-4.5 rounds. Focus on hitting a sustainable challenging effort the whole way through…think 75-80%. Choose a weight that allows for unbroken reps on the KB movements.
-Scaled-
20 Min AMRAP:
20 Alt. Lateral Ball Slams (14/10)
15 Up-Downs
10 KB Sumo Deadlift (35/26)
10 KB Swings