Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 Single Unders
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump Single
10 Single, Single, Double
:30 Double Under Practice
Into…
1 Round w/ Med Ball or Light DB:
7 MB Deadlifts or 7/7 DB Deadlifts
7 MB OH Press or 7/7 DB Strict Press
7 MB Ground to OH or 6 Alt. DB Snatches
7 Scap Push-Ups
7 HRPU
Bench Press (12-10-8-6)
*Start Moderate then build to Heavy.
Metcon (AMRAP – Rounds)
2 Sets:
8 Min AMRAP:
10 Double Unders*
15 Ball Slams (20/14) or Alt. DB Snatches (50/35) (RX+ Hang Power Snatch (85/60))
10 HRPU
(Rest 2:00 b/t Sets)
*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 DU.
Goal (Fittest) → Fittest should be aiming to get into the round of 50 Double Unders or more. All movements should be unbroken with the focus on not tripping over the Jump Rope. Aim for the same score or more if they can improve speed and transitions in the second AMRAP.
Goal (All) → All athletes should aim to get into the round of 40 Double Under Attempts or more. Focus on smooth and unbroken with the lighter Ball Slam/DB Snatch and breaking up Push-Ups as needed to stay consistent each round. Aim to stay consistent in the second AMRAP or get close to their first score.
-Scaled-
2 Sets:
8 Min AMRAP:
10 Double Under Attempts or 20 Single Unders*
15 Ball Slams (14/10) or Alt. DB Snatches (30/20)
5 HRPU
(Rest 2:00 b/t Sets)
*Double Under Attempts increase by 5 reps every Round….10-15-20-30 etc. Single Unders increase by 20 every Round…20-40-60-80 etc.