Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up-Downs

5 Bootstrappers

10 Alt. High Plank Shoulder Taps

5 Paused Jump Squats

5 Push Up

2 Wall Walks

Then, 3:00 Front Rack Mobility.

Front Squat (3-3-3-3)

*Tempo @ 32X3

Metcon (Time)

FOR TIME (16:00 time cap):

50 Burpees

Immediately Into…

8 Rounds:

5 HSPU (RX+ Strict)

7 Front Squats (75/55)(RX+115/75)

Immediately Into…

50 Burpees

PERFORMANCE GOAL → Fittest athletes should be shooting for 12:00-14:00 minutes. Our Burpee rounds should be completed in 3:00 minutes or less. Look to hold an EMOM pace or just slightly faster than that through our 8 Rounds. Strict HSPU should only be attempted if they can be done unbroken and we have high proficiency in the movement.

GROUP GOAL → All athletes should be shooting for 14:00 – 16:00 minutes. Should be looking to complete the Burpees in 4:00 minutes or less. Our 8 Round effort should be done between 1:00 – 1:20 per Round. Look to keep the Handstand Push-Ups (or modifications) to no more than 2 Sets. Make sure we still have a Front Squat weight we can do unbroken and with great form!
-Scaled-

FOR TIME (16:00 time cap):

30 Burpees

30 Burpees