Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then, 5 I-Y-T on Rings.
Then, 2 Rounds
10 Alt. Groiners
8 Alt. BW Reverse Lunges (RD2: Empty Bar)
6 Scap Push Ups
4 Plyo Push Ups
Bench Press (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
10 Alt. Front Rack Reverse Lunges (95/65)
8 Ball Slams (20/14)(RX+40/25)
6 Up-Downs
(Rest 1:30)
6 Min AMRAP:
10 Up-Downs Over Bar
8 Ball Slams
6 Alt. Front Rack Reverse Lunges (135/95)
FITTEST GOAL → For the first AMRAP fire breathers should aim to average 1:10-1:20 per round. That’s roughly :25-:35 for the Lunges & Ball Slams and :15-:20 for the Up-Downs leaving them with 4-4.5 rounds. For the second AMRAP try to keep rounds to 1:15-1:30. All movements should take no more than :30 for these fit folks to finish 4 rounds total!
GROUP GOAL → For most, the first AMRAP rounds will average roughly 1:30 aiming to keep all movements around :30 or less with the Lunges & Ball Slams potentially taking more time. The second AMRAP might cause rounds to fade to upwards of 1:45-2:00 per round. The first AMRAP goal should be 4 rounds and the second, 3 rounds!
-Scaled-
6 Min AMRAP:
10 Alt. Front Rack Reverse Lunges (65/45)
8 Ball Slams (14/10)
6 Up-Downs
(Rest 1:30)
6 Min AMRAP:
10 Up-Downs Over Bar
8 Ball Slams
6 Alt. Front Rack Reverse Lunges (85/60)