Beacon MMA & CrossFit Turbocharged – Barbell Club
Warm-up
Pizza Delivery
Then, 1 Round:
30 Single Unders
10 Alt. High Plank Shoulder Taps
8 Box Step Overs
8 Good Mornings (BB Optional)
Then 2 Rounds:
10 (Single + Single + Double)
5 Push-Up to Down Dog
6 Box Jumps
6 Deadlifts* (empty Bar)
*Add weight in round 2.
Handstand Push-ups (10 Minutes to practice HSPU/HS Walk progressions!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
Handstand Walk (10 Minutes to practice HSPU/HS Walk progressions!)
Metcon (Time)
4 Rounds:
10 Box Jump Overs (24/20)
8 HSPU
6 Deadlifts (135/95)(RX+185/135)
36 DU
(Rest 1:30)
3 Rounds:
10 Box Jump Overs
8 HSPU
6 Deadlifts (155/105)(RX+225/155)
36 DU
(Rest 1:30)
2 Rounds:
10 Box Jump Overs
8 HSPU
6 Deadlifts (185/135)(RX+275/185)
36 DU
FITTEST GOAL → Aim for 16-19:00. These athletes are booking it. They should be going unbroken on all movements with the same fast pace each round even with the heavier Deadlifts. If they can keep no trip ups on the Doubles they will see the faster times.
GROUP GOAL → Aim for 19-22:00. These athletes should be focusing on maintaining a consistent pace. This means not coming out too hot because it will feel easier the first few rounds, but have to leave just a little in the tank for the Deadlifts as they get heavier. No more than 2 Sets on the HSPU variation. Break these up ahead of time if necessary so they don’t burn out their shoulders too early.
-Scaled-
4 Rounds:
10 Box Jump Overs or Alt. Step Overs (18/10)
8 Box HSPU or DB Press (30/20)
6 Deadlifts (95/65)
18 DU/ Attempts or 36 DU Taps or Singles
(Rest 1:30)
3 Rounds:
10 Box Jump Overs or Alt. Step Overs
8 Box HSPU or DB Press
6 Deadlifts (115/80)
18 DU/ Attempts or 36 DU Taps or Singles
(Rest 1:30)
2 Rounds:
10 Box Jump Overs or Alt. Step Overs
8 Box HSPU or DB Press
6 Deadlifts (135/95)
18 DU/ Attempts or 36 DU Taps or Singles