Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
15 Partner Sit Ups
3 Wall Walks
Then, 2 Rounds (FOR QUALITY!):
10 MB Deadlifts
10 MB Strict Press
10 MB G2O
10 MB Alt. Reverse Lunges
Handstand Push-ups (Learn the skill! )
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
If proficient:
-Deficit HSPU
-Handstand Walk
-Free-Standing HSPU!
Metcon (No Measure)
10 Min EMOM:
MIN 1 – AMRAP of 4 Ball Slams (20/14)(RX+40/25) + 4 Alt. Single-Leg V-Ups
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Rest 3:00
10 Min EMOM:
MIN 1 – AMRAP of 4 KB Swings (Athlete Choice) + 4 Alt. Lunges
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!
Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.
Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-
10 Min EMOM:
MIN 1 – AMRAP of 4 Ball Slams (14/10) + 4 Alt. Single-Leg V-Ups or 4 Tuck Ups
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Rest 3:00
10 Min EMOM:
MIN 1 – AMRAP of 4 KB Swings (26/18) + 4 Alt. Lunges
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!