Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
8 Alt. Step-Ups
8 Up-Downs
4/4 Staggered-Stance KB RDL (light!)
8 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
2 Rounds:
8 Box Jumps
8 Push-Up to Down Dog
8 KB Sumo Deadlift High Pull
4/4 SA DB/KB Floor Press
Dumbbell Bench Press (12-10-8-6)
*Single Arm, alternating reps.
*Non – “working” DB stays extended over chest.
Metcon (Time)
12 Rounds:
5 Box Jumps (30/24)
10 Push-Ups
15 KB Swing (70/53)
Goal (Fittest)* → Fittest are looking to complete this workout in 15:00 minutes or less. Box Jumps should be fairly fast and smooth. Should be pushing unbroken through almost all Push-Ups KB Swings.
Goal (All)* → All athletes are looking to complete this workout around 18:00 – 20:00 minutes. Should be fairly consistent and steady on the Box Jumps. Breaking up Push-Ups to no more than 2-3 Sets. Keep the KB Swings to no more than 3 Sets.
-Scaled-
12 Rounds:
5 Box Jumps or Alt. Step Ups (20/18)
7 HRPU or Band Assisted Push-Ups
10 KB Swing (26/18)