Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 High Knees (RD2: Butt Kicks)
5 Up-Downs
8 Tempo Push-Ups @ 30X2
5 Ring Rows (RD2: Jumping Pull Ups)
3 I-Y-T on Rings
Bench Press (10-8-6-4)
Tempo @30X2
*Start light and build to a moderate weight.
Metcon (AMRAP – Reps)
6 SETS:
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps in the Remaining Time…
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups
(Rest :30 b/t Sets)
PERFORMANCE GOAL → Fittest athletes should complete the runs in :45 or less and look to hold this pace for nearly all sets. The Burpees should average b/t 16-20+ and the Pull-Ups will look the same, with a slightly higher rep range if performing butterfly. Try to increase their reps by 1 each set!
GROUP GOAL → All athletes should complete the runs in about 1:00 or less. Burpees will average around 12-16 and Pull-Ups/Ring Rows will be closer to 10-12 depending on capacity. A great focus for most members is going to be adding a rep each set for the Burpees, and trying to keep their pulling option challenging and at the same reps throughout.
-Scaled-
6 SETS:
ON A 2:00 RUNNING CLOCK…
100-200m Run
Max Reps in the Remaining Time…
ODD ROUNDS: Up-Downs
EVEN ROUNDS: Band Assisted Pull-Ups or Ring Rows
(Rest :30 b/t Sets)