Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
Then, 1 Round:
10 Up-Downs
10 Alt. Curtsy Squats
5 Burpees
:30 Squat Hold
Then, 8 KB Reverse Squats.
Then, 8 Back Squats @ 32X1 (empty bar).
Back Squat (1 x 5 @ 85%)
1×5 @65%
1×5 @75%
1×5 @85%
*Back Squat Based off of 90% of Heavy 1-Rep
(Week 2 of 9)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
50 Air Squats
400m Run
25 Burpees To Target*
200m Run
*Target is 6 inches above standing reach.
FITTEST GOAL → Fittest athletes will look to complete 3-3.5+ Rounds for this workout. The goal will be to keep the Air Squats unbroken while keeping the 400m Run to 1:45-2:00 each set and the 200m Run to :45-1:00.
GROUP GOAL → Everyone else will look to complete 2-2.5+ Rounds for this workout. The goal will be to keep the Air Squats within 1-3 sets with quick shake outs, while keeping the 300m Run to 2:00 each set and the 200m Run to 1:30.
-Scaled-
15 Min AMRAP:
35 Air Squats
300m Run
25 Up-Downs
200m Run