Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
10 Alt. Groiners
10 Paused Jump Squats
2:00 Front Rack/Thoracic Mobility
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats @ 32X1
Front Squat (2-2-2-2)
*Pause :02 both reps.
Metcon (Time)
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
800m Team Run
100 Box Jumps (24/20)
50 Front Squats (95/65)(RX+135/95)
*P1 works while P2 rests. Run together. Split the Box Jumps and Front Squats as needed.
Goal (Fittest) → Sub 17:00 is spicy! Box Jump studs could even go sub 16:00. Each run should stay under 4:00.
Goal (All) → Everyone should aim to stay under 20:00. Most should be around the 18:00 mark. 5:00 cap on the run then big chunks of reps to the finish. Should not be limited by the height of box or weight on the bar.
-Scaled-
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
400m Team Run
75 Box Jumps or Alt. Step Ups (18/12)
35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats
*P1 works while P2 rests. Run together. Split the Box Jumps and Front Squats as needed.