Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on…
1 Round:
8 Alt. Lunge & Twist
8 Cat Cows
8 Alt. Curtsy Squats
8/8 Ankle Rotations
8 Alt. Box Step-Ups
Then, 10 MB Thoracic Spine Extensions
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Strength
Front Squat (4-4-2)
*Start Heavy and end Heavy+.
(Week 6 of 9)
Metcon
Metcon (Time)
4 Rounds (16:00 time cap):
15 Cal Row
15 DB Goblet Box Step Overs (35/20)(RX+50/35)(24/20)
:30(L)/:30(R) DB Suitcase Hold
10 Front Squats (75/55)(RX+95/65)
PERFORMANCE GOAL → These athletes will look to finish the workout in 14:00 or less. Complete the Row in :45 or less. Keep DB Box Step Overs heavy and unbroken. No breaks during the DB Suitcase holds. Fast and unbroken Front Squats. Minimal rest between movements.
GROUP GOAL → Athletes in this category will look to finish the workout in 14:00 – 16:00. Complete the Row in :45 or less. Keep DB Box Step Overs moderate and consistent. Try to hold on and not break during the DB Suitcase holds, with only a short rest when switching hands. One set on the Front Squats, so choose your weight wisely!
-Scaled-
4 Rounds (16:00 time cap):
12 Cal Row
15 DB Goblet Box Step Overs (20/15)(18/12)
:30(L)/:30(R) DB Suitcase Hold
10 Front Squats (55/40) or DB Goblet Squats or Air Squats