Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

5 Push Ups @ 2222

5 Up-Downs

5 DB Deadlifts

5 Box Jump Overs

Bench Press (4 x 4 @ 85% of 4RM)

*Controlled Eccentric!

(Option for BB or DB Bench Press)

Dumbbell Bench Press (4 x 4 @ 85% of 4RM)

Metcon (Time)

FOR TIME

2-4-6-8-10-8-6-4-2*

Burpee Box Jump Overs (30/24)

*50m Farmers Carry (50/35) after each set.

Goal (Fittest) → Aim for sub 12:00. These athletes should focus on flying through the Burpee Box Jump Over especially in the second half as the reps go back down. There should also be minimal transition time from the Farmers Carry to the BBJO…finish with the box, take the DB’s on a walk, drop them off, and get right back to work!

Goal (All) → Aim for sub 15:00 and focus on setting a pace they can hold in the second half. The higher box will make this more challenging to maintain the pace even though the reps are going down, so start a bit slower and then try to speed the second half up!
-Scaled-

FOR TIME

2-4-6-8-10-8-6-4-2*

Up-Down Box Jump/Step Overs (24/20)

*50m Farmers Carry(35/20) after each set.