Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Row (moderate pace)
Then, 1 Round:
6 Push Up (x2) to Down Dog
12 Hollow Rocks
6 Arm Haulers (Slow and Controlled)
8 Hanging Knee Raises
8 Paused Jump Squats
Then 1 Rounds 5 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
()
Power Snatch + Snatch Balance (3 Sets of (1+1) + (1+1))
TECHNIQUE WORK:
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
*Major focus on technique, not load today. Keep weight light and move with perfect form!
Metcon (Weight)
16 Min EMOM:
Min 1 – 15 Cal Row
Min 2 – 20 HRPU
Min 3 – 15 TTB
Min 4 – :50 Front Rack Hold (95/65)(RX+135/95)
FITTEST GOAL → Fittest should be completing each movement as quickly as possible to maximize rest between movements. The Row should be completed in :45 or less. Most rounds of HRPU and TTB unbroken, potentially 1 shake out in later rounds. Pushing the load on the Barbell Front Rack Hold and keeping the bar in hand for all :50 seconds.
GROUP GOAL → Think about more of a 70-85% pace for most athletes. Keep the Row to :50 or less. Break up the Push Ups early, 2-3 sets with quick rest in between. 2 Sets max for K2E. Challenge yourself with load on the Barbell Front Rack Hold, allowing one shake out.
-Scaled-
16 Min EMOM:
Min 1 – 12 Cal Row
Min 2 – 12-15 HRPU or Band-Assisted Push Ups
Min 3 – 15 K2E
Min 4 – :50 Front Rack Hold (85/60)