Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 Front Jacks
Then, 1 Round:
8 Alt. Samson Lunges
6/6 ½ Kneeling Bottoms Up KB Press
6/6 DB Deadlifts
2 Wall Walks
Then 2 Rounds w/ PVC or Empty Bar:
10 Alt. Elbow Punches
4 Push Press
Strict Press (4-4-4-4)
*Compare to 6/7/22 results.
Metcon (AMRAP – Reps)
4 SETS:
ON A 4:00 RUNNING CLOCK…
400m Run
20 Alt. DB Farmers Lunges (35/20)(RX+50/35)
Max HSPU in Time Remaining…
(No Additional Rest b/t Sets)
PERFORMANCE GOAL → The Athletes should be shooting for 1:50 or less on the Run. Look to stay unbroken through the Alt. DB Farmers Lunges. On our Handstand Push-Ups we should be getting 15-20+ Reps on the day. These should be done in very large sets and able to transition quickly between breaks. Should have about 1:00 – 1:10 here to perform these Reps.
GROUP GOAL → Athletes in this category should be shooting for 2:10 or less on the Run. Look to complete the Alt. Lunges to 2 Sets max. On our HSPU Option* we should be getting 8-13+ reps each set. Should have about :45 to perform these before transitioning to the next set.
-Scaled-
4 SETS:
ON A 4:00 RUNNING CLOCK…
200m Run
20 Alt. DB Farmers Lunges (20/15) or Bodyweight Alt. Lunges
Max HSPU Option* in Time Remaining…
(No Additional Rest b/t Sets)
HSPU Option 1: Box HSPU or Pike Push-Ups
HSPU Option 2: DB Strict Press