Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:40 Row (Moderate Pace)
5 Inch Worms (No Push-Up)
10 Alt. Box Step Ups (RD2: Box Jumps)
5 Partner Push Ups
10 Hollow Rocks
Bench Press (3 x ME @ 75% of 5RM)
*Rest at least 2:00 b/t sets.
*Unbroken: Once the barbell stops moving, the set is complete.
*Heavy set of 5 reps last tested 2/11/22.
Metcon (AMRAP – Rounds and Reps)
4 Sets…
5 Min AMRAP:
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20) or Push Ups
15 Box Jumps (24/20)
(Rest 1:00 b/t Sets)
*Begin each new set where you left off in the previous set.
Goal (Fittest) → We are looking for a total of 8 to 10+ rounds. Keeping rounds around 2:00 to 2:30. The key to do this is quick transitions. You should have a tight set up and limit transitions between movements (:03-:10). OPEN is around the corner, athletes in this category should stick to the Open standards. Use the 1 minute rest to track your rounds and reps. Don’t waste the time mid-workout. Get to your next set!
Goal (All) → We are looking for 6 to 8+ rounds for our athletes today…with an average of 2 full rounds or slightly above/below depending on fitness levels. Averaging around 2:30-3:00 per round. Focus on a consistent but challenging pace so that you feel like you’ve earned each rest. Fitness and overall capacity could be the limiting factor today for some athletes…challenging their ability to keep the row below 1:00 throughout.
-Scaled-
4 Sets…
5 Min AMRAP:
12 Cal Row
10 DB Floor Press (35/20) or Push Ups
15 Box Jumps or Alt. Step Ups (18/12)
(Rest 1:00 b/t Sets)
*Begin each new set where you left off in the previous set.