Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50 JJ
15 Partner Sit-Ups
Then, 1 Round:
10 Alt. PVC Pass Through Lunges
8/8 BW Split Squats
10 PVC ATW
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
Strength
3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)
Weight for entire complex will be determined by what you can snatch from the hip.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
10 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(24/20”)
15 Up-Down + Box Jump Overs
30 Sit-Ups
PERFORMANCE GOAL → Look to achieve 5-6+ Rounds on the day. This means we are really pushing through all 3 movements. Everything should remain unbroken and at an urgent pace.
FITNESS GOAL → Aim for 4-5+ Rounds on the day. Consistent and steady pace throughout the workout. Try to keep movements mostly unbroken. Choosing the right weight DB and height Box will be crucial.
-Scaled-
15 Min AMRAP:
10 Alt. DB Farmer Box Step-Ups (20/15)|(18/12”)
15 Up-Down + Box Jumps
30 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
Accessory Work
9 Min EMOM:
MIN 1 – :40 Slow Box Dips
MIN 2 – :40 Alt. DB Upright Rows
MIN 3 – :40 Windshield Wipers