Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
12 Alt. Groiners
10 Alt. Squat Thoracic Rotations
8 Up-Downs
6 Push-Up to Down Dog
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Power Cleans
3 Strict Press
3 Back Squats
3 Push Press
3 Front Squats
()
Back Squat (1×3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Week 3 of 9)
Metcon (Time)
“Punch Out”
FOR TIME (10:00 Time Cap):
800m Run
30 Thrusters (75/55)(RX+115/75)
30 Burpees Over Bar
FITTEST GOAL → Fittest should be looking to complete in 6:30 – 7:30 minute range. Should be pushing that Run under 3:45 today. Thrusters should ideally be Unbroken, but can be done in 2 very quick Sets. All out go, go for broke pace on the Burpees Over Bar!
GROUP GOAL → All athletes should be done between 8:00 – 10:00 minutes on the day. Should complete the Run at or under 4:00 minutes. Thrusters should be done in 2-3 Sets, but very quick ones. Burpees/Up-Downs Over Bar are at a fast pace relative to the individual.
-Scaled-
FOR TIME (10:00 Time Cap):
400-600m Run
30 Thrusters (45/35)
30 Up-Downs Over Bar