Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Partner Run
5 Inch Worms
Then 2 Rounds:
10 Glute Bridges
10 Alt. Groiners
10 Ring Rows
5 KB Deadlifts
5 KB Swings
5 Tuck Ups
Metcon (Time)
WOD #1
For Time:
300 KB Swings (53/35)
150 KB Goblet Squats
60 Burpees
46 Synchronized Sit Ups
*Only one partner may work at a time. Share reps as needed. 25:00 time cap.
-Scaled-
For Time:
200 KB Swings (26/18)
100 KB Goblet Squats
60 Up-Downs
46 Synchronized Sit Ups
*Only one partner may work at a time. Share reps as needed. 25:00 time cap.
Warm-up
1 Round:
10 Scap Pull Ups
5 RDL
10 Kipping Swings
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
Metcon (Time)
4 Rounds:
9 C2B Pull Ups
21 Hang Power Cleans (135/95)
20 Alt. DB Snatches (50/35)
Cash Out: 2,020m Row
*Only one partner may work at a time. Share row any way you’d like, 500m max per effort (must stop and switch at 500m). For rounds, alternate movements “You go, I go” style. Example: P1 completes 9 C2B Pull Ups, then P2 completes 21 Hang Power Cleans, then P1 completes 20 Alt. DB Snatches, then P2 completes 9 C2B Pull Ups…
-Scaled-
For Time:
4 Rounds:
9 Jumping Chin-Over-Bar Pull Ups**
14 Hang Power Cleans (95/65)
16 Alt. DB Snatches (30/20)
Cash Out: 1,400m Row
*Only one partner may work at a time. Share row any way you’d like, 350m max per effort (must stop and switch at 350m). For rounds, alternate movements “You go, I go” style. Example: P1 completes 9 Jumping Pull Ups, then P2 completes 14 Hang Power Cleans, then P1 completes 16 Alt. DB Snatches, then P2 completes 9 Jumping Pull Ups…
**Pull Up bar must be set up so it is at least 6 inches above athletes head when the athlete is standing tall. Arms must be fully extended at start of each rep. Chin must break horizontal plane of the bar.
New Section
Significance…
$300 – buys a wig for a child going through Chemotherapy
$150 – cost of one day of patient treatment
$60 – cost of one hour of life support of a child with cancer
46 – number of hours that Penn State students participate in the “no sleep, no sit” Dance Marathon
4 – Lily Jordan had Stage 4 Osteosarcoma
9/21/20 – Lily passed away on September 21, 2020