Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

30 JJ

Then 2 Rounds:

10 Alt. Box Step-Ups (RD2: Box Jumps)

5/5 SA Ring Rows

10 Scap Pull-Ups (RD2: Kipping Swings)

10 Overhead PVC Lunge (RD2: Back Rack Lunges)

Strength

Pull-ups (4 x 5-8 Strict Pull-Ups @ 22X1)

*Weighted Pull-Ups if Bodyweight isn’t challenging.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

8 Box Jumps (20)

6 Alt. OH Lunges (65/45)(RX+95/65)

4 C2B Pull-Ups

-Rest 1:00-

7 Min AMRAP:

10 Box Jumps (24/20)

8 Alt. Front Rack Lunges

6 C2B Pull-Ups

-Rest 1:00-

9 Min AMRAP:

12 Box Jumps (30/24)

10 Alt. Back Rack Lunges

8 C2B Pull-Ups

PERFORMANCE GOAL → These athletes will look to complete 3.5-4 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken. C2B Pull-ups should remain unbroken until the last AMRAP where they will look to complete them in 1-2 sets.

FITNESS GOAL → Athletes in this category will look to complete 3-3.5 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken so adjust loading if needed. Pull-ups should remain unbroken or in 2 quick sets.

-Scaled-

5 Min AMRAP:

8 Box Jumps or Alt. Step Ups (18/12)

6 Alt. OH Lunges (45/35) or Single DB Lunges (30/20)

4 Pull-Ups or Ring Rows

-Rest 1:00-

7 Min AMRAP:

10 Box Jumps or Alt. Step Ups

8 Alt. Front Rack Lunges or DB Goblet Lunges

6 Pull-Ups or Ring Rows

-Rest 1:00-

9 Min AMRAP:

12 Box Jumps or Alt. Step Ups

10 Alt. Back Rack Lunges or BW Reverse Lunges

8 Pull-Ups or Ring Rows