Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Row (moderate pace)
2:00 Ankle Mobility
2:00 Thoracic Mobility
Then 2 Rounds:
5 Alt. Groiners
5 Up-Downs
5 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats (:03 Eccentric)
Front Squat (8-6-6)
*Start Moderate and build to Moderate-Heavy.
(Week 3 of 9)
Metcon (AMRAP – Reps)
“Flatline”
7 SETS:
ON A 2:30 RUNNING CLOCK…
15 Cal Row (1:00 time cap) or 200m Run
8 Front Squats (105/75)(RX+135/95)
Max Burpees Over Bar in Time Remaining…
(Rest :30 b/t Sets)
(Score is Total Reps of Burpees)
PERFORMANCE GOAL → Athletes in this category are shooting for 12-15+ Burpees Over Bar. Should be able to complete the Row in 1:00 or less. Front Squats should be completed fast and unbroken. Can you reach the elusive 100 total Burpees Over Bar?!
GROUP GOAL → From a fitness standpoint, we are shooting for 6-10+ Burpees Over Bar. Should also be able to complete the Row 1:00 or less. Front Squats should be completed steadily and in just one set, so choose weight appropriately. Look to move consistently on the Burpees/Up-Downs Over Bar.
-Scaled-
7 SETS:
ON A 2:30 RUNNING CLOCK…
12 Cal Row (1:00 time cap) or 100m Run
8 Front Squats (85/60) or DB Front Squats (30s/20s)
Max Up-Downs Over Bar in Time Remaining…
(Rest :30 b/t Sets)
(Score is Total Reps of Up-Downs)