Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
10 Bootstrappers
10 PVC ATW
5 OH Squats w/ PVC @ 32X1
2 Wall Walks
Then 2 Rounds* w/ Empty Bar:
5 BTN Push Press
3 OH Squats
Overhead Squat (5-3-3-2-2)
*Build to a moderate-challenging double w/ :03 eccentric
Metcon (Time)
FOR TIME (16:00 time cap):
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Ups
FITTEST GOAL → Fittest athletes will look to complete this workout in 12:00-14:00. The Up Down Box Jumps should be consistent and these athletes should be able to complete them unbroken. The Strict Handstand Push-ups should be completed in 3-4 sets.
GROUP GOAL → Most will look to complete this workout within 14:00-16:00. The Up Down Box Jumps should be completed in 2-3 sets with a quick break. Your HSPU variation should be completed in 4-5 sets. Pick adjustment options that are just as challenging for you!
-Scaled-
FOR TIME (16:00 time cap):
45 Up-Down Box Step Ups (18/12)
30 Box HSPU, Pike PU, or DB Strict Press
30 Up-Down Box Step Ups
15 Box HSPU, Pike PU, or DB Strict Press