Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
10 Front Jacks
5 Up/Down Dog
10 Alt. Groiners
5 Wall-Facing Squats
2 Wall Walks
Then 2 Rounds 3 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat (Pause :02)
Overhead Squat (3-3-3-3)
*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.
Metcon (AMRAP – Rounds and Reps)
17 Min AMRAP:
7 HSPU (RX+ Strict)
21 Wall Balls (20/14)
35 Sit-Ups
400m Run
Goal (Fittest) → Fittest should be shooting for 4+ Rounds today. Make sure you take on the Strict version of Handstand Push-Ups if you have them. No more than 2 Sets would be ideal. Keep Wall Balls to no more than 2 Sets. Sit-Ups should be fairly quick and smooth. Run should be done in under 2:00 minutes.
Goal (All) → All should be shooting for 3+ Rounds today. Pick a Handstand Push-Up option that can be completed in 2 sets…maybe 3 sets near the end of the workout. Keep Wall Balls to no more than 3 Sets. Sit-Ups should be steady and smooth. Runs should be completed right around the 2:00 minute mark.
-Scaled-
17 Min AMRAP:
7 Box HSPU, Pike Push Up, or DB Strict Press (30/20)
21 Wall Balls (14/10)
25 Sit-Ups
200m Run