Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:30 Single Unders
10/10 Split Squats
10 Up Down Alt. Step-Ups
10 Alt. Sit Out & Press
1 Round:
:30 DU Taps
10 Alt. DB Curtsy Squats
10 Box Jumps
10 DB Russian Twists
Turkish Get Up (Build to a challenging 1L/1R!)
*Superset w/ Alt. Rotating Med ball toss 10-20 reps for speed
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
18 Min AMRAP:
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)/(24/20)
30 Up-Down Box Jump Overs
100 Double Unders
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
60 DB Swings
*Partner 1 works while P2 Holds DB in suitcase hold. When passing DB to partner, must hand off. DB must not come to rest on the ground or box at any time. If the DB is dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.
Goal (Fittest) → The Double Unders should be completed within 1:30 or less. The Alt. DB Box Step-Ups should be smooth and steady, unbroken reps should be the goal here. The Up Down Box Jump Overs should also be completed with steady motion and take athletes less than 2:00. The DB Swings should be completed in just two sets.
Goal (All) → The Double Unders should be completed by or capped at 2:00. The Alt. DB Box Step-Ups should be completed in 1-3 sets. The Up Down Box Jump Overs should be completed with a steady motion and take athletes 2:30 at most. The DB Swings should be broken up into 4 sets.
-Scaled-
IN TEAMS OF 2…
18 Min AMRAP:
50 DU/Attempts or 150 Single Unders
30 Alt. DB Box Step-Ups (30/20)/(18/12)
30 Up-Down Box Jump Overs
50 DU/Attempts or 150 Single Unders
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
60 DB Swings