Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Alt. Cossack Squats
5 KB Deadlifts
5 KB High Pulls
5 Tuck-Ups
Then, 1 Round:
10 KB Goblet Squats
5 KB Swings
5 Single-Ring Ring Rows
5 V-Ups
Front Squat Double Bounce (3-3-3)
Build to a challenging triple!
Metcon (Time)
For Time (28:00 time cap):
200 KB Swings (53/35)(RX+70/53)
150 Sit-Ups
100 Air Squats
15 Rope Climbs
*Partition as needed to complete all reps.
PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 19:00 – 23:00 minutes. We would like to see our KB Swings be completed in Sets of 25 or more. Sit-Ups and Air Squats should be performed fairly quickly. Look to complete our Rope Climbs in :15 seconds or less per rep.
GROUP GOAL → All Athletes are looking to complete this workout in 24:00 – 28:00 minutes. The KB Swings should be completed in sets of 15-22. Look to stay smooth and steady on our Sit-Ups and Air Squats. Our Rope Climbs/Walks should be completed in :15 – :20 seconds per rep.
-Scaled-
For Time (28:00 time cap):
150 KB Swings (26/18)
100 Sit-Ups
100 Air Squats
10 Rope Climbs or 15 Rope Walks
OR…Partition to complete all reps:
10 Rounds:
15 KB Swings
10 Sit Ups
10 Air Squats
2 Rope Walks