Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:45 Row (easy-moderate pace)
30 Single Unders
12 Hollow Rocks
8 Hang Muscle Cleans*
Then, 1 Round:
2 Wall Walks
30 DU or DU Taps
12 Kipping Knee Raises
8 Push Press*
*Empty Barbell
Handstand Push-ups (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
If proficient:
-Deficit HSPU
-Handstand Walk
-Free-Standing HSPU!
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
24 Min AMRAP:
100 DU
60 Cal Row
40 TTB
20 Push Press (95/65)(RX+135/95)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FITTEST GOAL → The fittest will be looking to finish 4+ rounds. Their pace will start conservative, but will pick up pretty quickly. DU and Push Press will be unbroken throughout while the Row and TTB will be at a hard, but manageable pace.
GROUP GOAL → This group of athletes are aiming to get 3+ rounds. Their goal is to not get carried away and keep a manageable pace. They should only try and step on the gas, if possible, in the latter half of the workout. Jump Rope, K2E, and Push Press should be no more than 2 sets fresh, breaking up into 3 sets max as workout goes on. Keep the Row smooth.
-Scaled-
IN TEAMS OF 2…
24 Min AMRAP:
50 DU/Attempts, 100 DU Taps, or 150 Single Unders
40 Cal Row
30 K2E
20 Push Press (65/45)
*P1 works while P2 rests. Split work as needed.