Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Alt. Groiners
10 Air Squats
2:00 Front Rack/Thoracic Mobility
Then 1 Round:
10 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings or Hollow Rocks
10 Jumping Pull Ups
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 Pull Ups
50 Front Squats (95/65)(RX+135/95)
*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.
Goal (Fittest) → Sub 17:00 is spicy! Pull Up 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 Pull Up option or weight on the bar.
-Scaled-
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
400m Team Run
75 Jumping Pull Ups or Ring Rows
35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats
*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.