Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
250m Row
Then 1 Round:
8 Alt. PVC Pass Through Lunges
6/6 ½ Kneeling Bottoms Up KB Press (Light)
6/6 SL Glute Bridges
Then 2 Rounds w/ PVC or Empty Barbell:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
Clean Deadlift (3 x 3 @ 70-75% of 1RM Clean)
(Week 1 of 8)
Push Press (3 x 3 @ 70-75% of 1RM Jerk)
(Week 1 of 8)
Metcon (AMRAP – Reps)
TABATA, 8 ROUNDS, :20 ON | :10 OFF
Tabata 1 – DB Push Press (35/20)(RX+50/35)
Tabata 2 – Box Jumps (24/20)
Tabata 3 – Cal Row
*Rest 1:00 b/t Tabatas.
Goal (Fittest) → 18+ reps per effort on Push Press. 10+ reps per effort on Box Jumps. 7+ Cals per effort on Row.
Goal (All) → 13+ reps per effort on Push Press. 8+ reps per effort on Box Jumps/Step Ups. 5+ Cals per effort on Row.
-Scaled-
TABATA, 8 ROUNDS, :20 ON | :10 OFF
Tabata 1 – DB Push Press (25/15)
Tabata 2 – Box Jumps or Alt. Step Ups (18/12)
Tabata 3 – Cal Row
*Rest 1:00 b/t Tabatas.