Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 Mt. Climbers
Then, 1 Round:
4/4 Samson Stretch
6/6 Box Step Ups
4 Inchworms
Then, 1 Round:
2 Wall Walks
6 Box Jumps
Handstand Push-ups (Practice the skill!)
Perform 3-5 Reps of HSPU*
Then, superset with gradually increasing attempts of max height box jump!
*Progressions*
Beginner – Pike Push Up
Intermediate – Box HSPU, or Wall Walk
Advanced – HSPU (Kipping or Strict) or Deficit HSPU
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (AMRAP – Rounds and Reps)
20 Min EMOM:
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU or DB Push Press (50/35)
MIN 5 – Rest
Goal (Fittest) → The goal for the Fittest should be to finish each Run interval in 1:30-1:45 or faster if possible. For the AMRAP these athletes should strive for 3.5 – 4.5 RDS. 2:00 AMRAP so transitions have to be ultra quick. Box Jumps and HSPU stations should be right next to each other.
Goal (All) → The Goal for all is to finish the Run in that 2:00 time cap or scale appropriately to allow this. For the AMRAP 2.5 – 3.5 RDS would be a solid score.
-Scaled-
20 Min EMOM:
MIN 1&2 – 200-300m Run
MIN 3&4 – AMRAP of 5 Box Jumps or Alt. Step Ups (18/12) + 5 Box HSPU or DB Push Press (30/20)
MIN 5 – Rest