Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Up-Downs
20 Row Strokes Legs and Back Only
:20 Hollow Hold
Then, 1 Round
10 PVC PT
10 Cal Row
10 Sit-Ups
5 Split Jerks w/ PVC
Then 1 Round w/ PVC or Empty Bar:
10 Alt. Elbow Punches
5 Push Press (Hold Lockout :02)
5 Split Jerk (Hold Dip :02)
Strength
Split Jerk (3-3-3-3)
Pause :02 in dip first two reps!
Start Moderate and build to Moderate-Heavy.
Metcon
Metcon (Calories)
“Ricky Bobby”
20 Min EMOM:
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15 Cal Row*
MIN 4 – Rest (Jog in place)
*Each ‘Round’ Cals increase by 2. Ex: 15, 17, 19, 21, 23.
If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
PERFORMANCE GOAL → 23 Cals and completing the 15 burpees and 25 sit-ups in :55 or less.
FITNESS GOAL → 17 Cals and completing 10-12 burpees and 20 sit-ups in :55 or less.
-Scaled-
20 Min EMOM:
MIN 1 – 10-15 Up-Downs
MIN 2 – 20 Sit-Ups or Tuck Ups
MIN 3 – 12 Cal Row*
MIN 4 – Rest (Jog in place)
*Each ‘Round’ Cals increase by 2. Ex: 12, 14, 16, 18, 20.
If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
Accessory Work
2-3 SETS:
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-