Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

20 HK

20 BK

20 Mt. Climbers

10 KB Deadlifts

8 Alt. Lunges

Then, 1 Round:

8 Ring Rows

10 KB Swings

5 Upright Rows*

5 SDHP*

*PVC or Empty Bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

36 Min AMRAP:

500m Row

200m Run

50 SDHP (75/55)(RX+95/65)

500m Row

200m Run

50 Alt. Back Rack Lunges

500m Row

200m Run

50 KB Swings (53/35)(RX+70/53)

500m Row

200m Run

50 Up-Downs

*P1 works while P2 rests. Split work evenly. All Runs will be completed together.

PERFORMANCE GOAL → Pushing the pace here should get these athletes well into the second round, possibly finishing 2 Rounds. Share big sets and quick transitions with your partner!

GROUP GOAL → Aim to keep moving. Choosing appropriate weights will help this happen. All athletes should get into the second round, possibly halfway into the second round. Keep it to no more than 2-3 sets (per partner) per movement. Rely heavily on each other to get through this lengthy WOD! If you’re fading, pass it back to your partner so you can rest!

-Scaled-

IN TEAMS OF 2…

36 Min AMRAP:

350m Row

100-200m Run

30 SDHP (65/45)

350m Row

100-200m Run

30 Alt. Back Rack Lunges, DB Goblet Lunges, or BW Lunges

350m Row

100-200m Run

50 KB Swings (26/18)

350m Row

100-200m Run

30 Up-Downs

*P1 works while P2 rests. Split work evenly. All Runs will be completed together.