Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 1 Round:
10 Alt. Cossack Squats
5 Tempo Air Squats @ 3211
10 Strict Press w/ Empty Bar
30 Single Unders
Then, 1 Round:
10 Bootstrappers
10 Push Press w/ Empty Bar
10 Back Squats w/ Empty Bar
30 Double Unders
Strength
Back Squat (5-4-3-2)
Start Moderate-Heavy and build to Heavy.
Metcon
Metcon (Time)
4 Rounds:
15 Thrusters (75/55)(RX+95/65)
30 DU
100m Run
(Rest 2:00 b/t Rounds)
(Score is Slowest Round)
PERFORMANCE GOAL → Sub 12:00 for these adrenaline junkies. Fast and unbroken sets are a given. The real test for these athletes will be riding the redline from beginning to end while taking advantage of the recovery afforded to them. Athletes should be finishing their sets within :01 over or under their previous set.
FITNESS GOAL → These athletes should be finishing in 13:00-16:00. Much like the Performance Goal, they should strive to complete their sets unbroken as quickly as they can without blowing up. They should also fight to finish their sets within a similar time frame. :05 under or over is a good goal to shoot for.
-Scaled-
4 Rounds:
15 Thrusters (65/45) or DB Thrusters (25/15)
15 DU, 30 DU Taps, or 30 Singles
100m Run
(Rest 2:00 b/t Rounds)
(Score is Slowest Round)