Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 JJ
10 Alt. Cossack Squats
10 Scap Pull-Ups or Scap Ring Rows
5/5 SA Ring Rows
Then, 1 Round:
8 MB Front Squats
8 Alt. Elbow Punches*
8 Strict Press*
8 Kipping Swings or Hollow Rocks
Then, 1 Round
6 Wall Balls
6 Hang Power Clean
6 Push Press*
6 Split Jerk (Hold Split :02)
Push Press + Split Jerk (3 x (1 + 2) @ 80-90% of 5/2/22 results.)
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
17 Min AMRAP:
30 Wall Balls (20/14)
20 Push Jerks (115/75)(RX+155/105)
30 C2B Pull-Ups
*P1 works while P2 rests. Split work as Needed.
FITTEST GOAL → Aim for 3-4 Rounds. These athletes will go mostly unbroken and possibly start to break up in the later rounds. Focus on pushing the pace and seeing if they can hold that 4:30-5:30 Round time the entire workout.
GROUP GOAL → Aim for 2-3 Rounds. Push Jerks should be in sets of 5-10 with focus on form, Wall Balls should be 1-2 Sets and the Pull-Up option should be 2-3 Sets. Tired? Send it back to your partner early!
-Scaled-
IN TEAMS OF 2…
17 Min AMRAP:
30 Wall Balls (14/10)
20 Push Jerks (95/65)
30 Jumping Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as Needed.