Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
LINE DRILLS:
Knee Hugs
Butt Kicks
Side Shuffle (L)
Side Shuffle (R)
Walk on Heels
Skip and Reach
Walking Samsom Lunge
Then 2 Rounds:
8 Synchro Alt. DB Goblet Lunges
10 Synchro Alt. High Plank Shoulder Taps
8 Partner Step-Ups
8 Partner Push Ups
Bench Press (3 x 5 @ 80% of 1RM)
*Pause :02 @ chest first two reps.
Metcon (Time)
FOR TIME (22:00 Cap):
200m Run
40 Box Jumps (24/20)
600m Run
80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)
600m Run
40 Box Jumps
200m Run
PERFORMANCE GOAL → These athletes should aim to keep each section to roughly 6:00 or less. The box jumps should be non-stop and steady and the DB Goblet Box Step Overs should be completed in 4 sets or less. Quick transitions will help separate them from the rest of the pack and have them finish around 18:30-20:00.
GROUP GOAL → These athletes are looking for a steady churn and burn from start to finish. The first half should be completed at a conservative pace to leave some gas for the middle 80 reps. These should be completed in no more than 6 sets or 8:00. If these athletes are slowing down too much they can complete bodyweight reps for the Step Overs and mix & match Box Jumps with Step-Ups. Most should aim for 20:00-22:00 finish times!
-Scaled-
FOR TIME (22:00 Cap):
200m Run
30 Box Jumps (18/12)
300m Run
60 Alt. DB Goblet Box Step-Overs (25/15)
300m Run
30 Box Jumps (18/12)
200m Run