Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Band Pull-Aparts
10 Pike Push-Ups
5 Slow Banded Good Mornings
1:00 Row
Then, 1 Round:
10 RDL
10 Scap Pull Ups or Scap Ring Rows
5 Jumping Pull Ups (slow eccentric!)
1:00 Jump Rope
Weighted Pull-ups (8-6-4-2)
*Start moderate-light, increase weight every set, and build to heavy set of 2.
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 4:00 RUNNING CLOCK…
Alt. Max Reps of Double Unders for :30
Immediately Into…
16 Min AMRAP:
3 Wall Walks (RX+ 9 HSPU)
9 Hang Power Cleans (115/80)(RX+135/95)
12 Cal Row
*Partner 1 works while Partner 2 rests. For the DU, P1 works for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate every movement. P1 performs Wall Walks, P2 performs Hang Power Cleans, P1 performs Row, P2 performs Wall Walks, etc. Only 1 athlete is working at a time.
Goal (Fittest) → 6+ Rounds is a tough and challenging pace to maintain while performing Wall Walks. If you’re a HSPU ninja and you opt with those, you could get into the 7+ Round range.
Goal (All) → 5 Rounds +. Every movement should stay under 1:00 of work, averaging 3:00 per round. The Hang Power Cleans will be faster, the Wall Walks/HSPU may be slower, and the row (including transitions) should be 1:00.
-Scaled-
IN TEAMS OF 2…
ON A 4:00 RUNNING CLOCK…
Alt. Max Reps of DU Attempts or Single Unders for :30
Immediately Into…
16 Min AMRAP:
3 Wall Walks
9 Hang Power Cleans (95/65)
10 Cal Row