Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

1 Round:

8 Alt. Bird Dogs

8 Up-Downs

8/8 KB Deadlift

8 Ring Rows

8 Box Jumps

8 KB Swings

8 Single KB Bent Rows

4/4 KB High Pulls

Strength

Pendlay Row (3 x 7 AHAP)

*Pause @ chest all reps!

Metcon

Metcon (Weight)

16 Min EMOM:

Min 1 – 18 DB Swings (35/25)(RX+50/35)

Min 2 – 15 Cal Row

Min 3 – 18 Alt. DB Snatches

Min 4 – 15 Box Jumps (24/20)

PERFORMANCE GOAL → These athletes will be maximizing rest because they’re pushing the pace on every movement! All reps should be done unbroken and they should be using RX+ DB weights. Looking for a 1:1 ratio (pull:calorie) on the row.

FITNESS GOAL → Athletes in this category will find a consistent pace and try to keep that up for all 16 minutes! Keep the DB movements to 2 sets max and the box jumps smooth. Big pulls on the rower! Be sure to rest by the :50 mark of each minute even if you’re not done all the reps yet.

-Scaled-

16 Min EMOM:

Min 1 – 15 DB Swings (25/15)

Min 2 – 12 Cal Row

Min 3 – 15 Alt. DB Snatches

Min 4 – 12 Box Jumps or Alt. Step Ups (18/12)