Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 High Knees
6 Air Squats @ 3232
6 Alt. Groiners
6/6 SA Ring Rows
Then, 2 Rounds:
20 Butt Kicks
6 Kang Squats (empty BB)
6 Push-Ups
6 Alt. No Push Up Renegade Rows
()
Back Squat (1 x 1)
Build to a Heavy 1-Rep
(Week 9 of 9)
Metcon (AMRAP – Reps)
4 Rounds:
ON A 3:00 RUNNING CLOCK…
200m Run (2:00 time cap)
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (35/20)(RX+50/35)*
EVEN ROUNDS: Push-Ups
(Rest :30 b/t Rounds)
*1 Rep = Row (R) + Row (L)
FITTEST GOAL → Fittest athletes will look to complete the Run in 1:30 or less each round. This should be an all-out sprint to allow as much time as possible to accumulate reps! For the No Push-Up Renegade Rows athletes should look to complete 12-15+ reps each set. For the Push-ups athletes should look to complete 25-30+ reps.
GROUP GOAL → All athletes will look to complete the Run in 2:00 or less, leaving 1:00 to accumulate reps. For the No Push-Up Renegade Rows athletes should look to complete 10-12+ reps each set. For the Push-ups athletes should look to complete 12-16+ reps.
-Scaled-
4 Rounds:
ON A 3:00 RUNNING CLOCK…
100-200m Run (2:00 time cap)
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (25/15)*
EVEN ROUNDS: HRPU or Band-Assisted Push Ups
(Rest :30 b/t Rounds)
*1 Rep = Row (R) + Row (L)