Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 Crossbody Mountain Climbers
10 Scap Pull-Ups or Scap Ring Rows
10 Hanging Knee Raises
8 Air Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans (:03 eccentric)
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Front Squats
Power Clean + Hang Power Clean (3 x (1 + 2) @ 80-85% of max Power Clean.)
Metcon (AMRAP – Rounds and Reps)
Part 1.
3 SETS*
3 Min AMRAP:
1 Power Clean (135/95)(RX+185/135)
2 Front Squats
3 TTB
-Rest :30 b/t Sets-
*Pick-up where you left off.
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (AMRAP – Rounds and Reps)
Part 2.
3 SETS*
3 Min AMRAP:
3 Hang Power Cleans (95/65)(RX+135/95)
6 Front Squats
9 Sit-Ups
-Rest :30 b/t Sets-
*Pick-up where you left off.
FITTEST GOAL → In Part 1, athletes should be looking to complete rounds in :45 or less for a total of 11-12+ RDs. In Part 2, athletes should be faster than 1:00 per round, totaling 9-10+ RDs. Unbroken on everything and lightning quick transitions are a must!
GROUP GOAL → In Part 1, athletes should aim for 8-10+ RDs. In Part 2, athletes should aim for 6-8+ RDs. Unbroken reps are the goal, so consider a lighter bar if needed.
-Scaled-
Part 1.
3 SETS*
3 Min AMRAP:
1 Power Clean (95/65) or DB Power Clean (30/20)
2 Front Squats or DB Front Squats
3 K2E
-Rest :30 b/t Sets-
*Pick-up where you left off.
-Rest 2:00 b/t Part 1 & Part 2-
Part 2.
3 SETS*
3 Min AMRAP:
3 Hang Power Cleans (75/55) or DB Hang Power Cleans (20/10)
6 Front Squats or DB Front Squats
9 Sit-Ups or Tuck Ups
-Rest :30 b/t Sets-
*Pick-up where you left off.