Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Junkyard Dog Warm Up:
5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs
Then 2 Rounds:
5 Scap Push Ups
5 MB G2OH
5 Push Ups
10 Alt. MB Russian Twists
3 I-Y-T on Rings
Bench Press (1×5 @ 60%)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
(Week 8 of 9)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Alt. Rotational Ball Slams (20/14)
FITTEST GOAL → Fire breathers will get to their 5th round and potentially finish it if they are flying. That means Push Ups remain mostly unbroken or with a quick shake out, Box Jumps are taking less than 1:00 and the Ball Slams are taking roughly: 45-1:00. Transitioning between movements quickly and really getting after the second two movements is where these athletes will make up the most time!
GROUP GOAL → For most they are aiming for 3-3.5 rounds. Push Ups should be broken up from the start to make sure they don’t lose their pressing power halfway through…leave 2-3 reps in the tank so they can save them for later. For The Box Jumps, chip away at these, but ensure they take no more than 1:15-1:30…move on if getting stuck here. Ball Slams should be done in 2 sets, about 1:15 or less.
16 Min AMRAP:
10 HRPU
20 Box Jumps or Alt. Step Ups (18/12)
30 Alt. Rotational Ball Slams (14/10)