Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
20 JJ
10 PVC ATW
10 Bootstrappers
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Push Press (:03 eccentric w/ high elbows!)
3 Strict Press
3 Front Squats (Pause :02)
Strict Press + Push Press (3-4 x (3 + 1) @ 80-85% of 1RM Strict Press)
Metcon (Distance)
2 SETS*
4 Min AMRAP:
6 Front Squats (135/95)
8 Shoulder to OH
36 Double Unders
(Rest :30 b/t AMRAPs)
4 Min AMRAP:
Max Distance Run
(Rest 2:00 b/t Sets)
*1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest.
Goal (Fittest) → 3+ Rounds on first AMRAP and 800m+ on second!
Goal (All) → 2+ Rounds on each AMRAP and 400-600m on second. The goal is to choose a load that allows you to remain unbroken on the barbell movements!
-Scaled-
2 SETS*
4 Min AMRAP:
6 Front Squats (95/65)
8 Shoulder to OH
18 DU/Attempts or 48 Single Unders
(Rest :30 b/t AMRAPs)
4 Min AMRAP:
Max Distance Run
(Rest 2:00 b/t Sets)