Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

:20 High Knees

:20 Butt Kicks

:20 Walk on Toes

:20 Walk on Heels

:20 Alt. Skip and Reach

1 Round:

10 Back Rack Lunges (empty Bar)

8 Box Jumps

8 Kipping Swings

8 Kipping Knees to Elbow

Toes-To-Bar (10 minutes to practice the skill!)

Beginners: Kipping for K2E/TTB

Intermediate/Adv: Kipping K2E + TTB + K2E + TTB

3 x (2+2+2+2)

Metcon (Time)

FOR TIME (30:00 time cap):

1 Mile Run

120 Box Jump Overs (24/20)

100 Alt. Back Rack Lunges (75/55)(RX+115/75)

80 TTB

*Partition All Work as Needed.

FITTEST GOAL → These athletes are aiming to finish in 26:00 or less at RX. Sub 7:00 mile. The real challenge for these athletes will be to complete this workout straight through and not partition.

GROUP GOAL → All athletes are aiming to finish in the 28:00-30:00 range. These athletes should partition the workout in a manner that minimizes any stopping and staring into space. They should have a plan A, a plan B, and maybe even a plan C. Athletes should look to take advantage of the movements they are great at and go for bigger sets while steadily chipping away at the other movements.
-Scaled-

FOR TIME (30:00 time cap):

800m Run

100 Box Jump Overs or Alt. Step Overs (18/12)

80 Alt. Back Rack Lunges (45/35) or Bodyweight Lunges

60 K2E

*Partition All Work as Needed.