Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10/8 Cal Row
8 Alt. Bird Dogs
5 Reps of IYT’s (Change Plates)
5 Wall-Facing Squats
Then, 1 Round:
7/7 DB Hang Power Snatch
7 Box Jumps
7 Scap Pull-Ups
7 Tuck Ups
Then 1 Rounds 3 Reps w/ PVC or Empty Bar:
Muscle-Snatch
BTN Push Press
OH Squat (:03 eccentric)
Snatch Balance
Snatch Balance (3-3-3)
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 (Time)
IN TEAMS OF 2…
FOR TIME (22:00 Cap):
40 TTB
400m Run or 48 Cal Row
40 TTB
80 Alt. DB Power Snatch (35/20)(RX+50/35)
400m Run or 48 Cal Row
40 TTB
100 Box Jumps (24/20)
80 Alt. DB Power Snatch
400m Run or 48 Cal Row
40 TTB
*Run together. For all other movements, P1 works while P2 rests. Split work as needed.
FITTEST GOAL → These athletes are hitting big sets. They are aiming for sub 18:00 with some in the 16:00 range. These athletes are sticking with 1-2 sets on the TTB, keeping the runs to roughly 1:15-1:30 and aim for unbroken sets of the DB Snatch and Box Jumps.
GROUP GOAL → Goal is to keep everyone within 19:00-22:00. That means we want to see 4 sets max on the TTB/K2E, completing the runs in 1:45 or less, keeping the DB Snatches to 2-3 sets, and getting done with the Box Jumps/Step Ups in no more than 3:30. Be mindful of transition time and make sure no one is wandering away from their station for too long!
-Scaled-
IN TEAMS OF 2…
FOR TIME (22:00 Cap):
40 K2E or Tuck Ups
200m Run or 24 Cal Row
40 K2E or Tuck Ups
80 Alt. DB Power Snatch (30/20)
200m Run or 24 Cal Row
40 K2E or Tuck Ups
100 Box Jumps or Alt. Step Ups (18/12)
80 Alt. DB Power Snatch
200m Run or 24 Cal Row
40 K2E or Tuck Ups
*Run together. For all other movements, P1 works while P2 rests. Split work as needed.