Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
8 Push Up to Down Dog
12 Straight Leg Sit-Ups
12 Banded Pull Aparts
3 I-Y-T on Rings
Then 2 Rounds:
6 Kipping Swings or Hollow Rocks
6 Strict Hanging Knee Raises
3 Hang Muscle Cleans
8 Alt. Elbow Punches
3 Push Press
3 Push Jerk
Strength
Bench Press (10-8-6-8-10)
Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.
*Option for DB Bench Press.
Metcon
Metcon (AMRAP – Reps)
5 SETS:
ON A 2:00 RUNNING CLOCK…
15 TTB
Max SH2OH (115/75)(RX+155/105) with Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Reps of Shoulder to Overhead)
PERFORMANCE GOAL → For these athletes, TTB should be mostly unbroken, if not 1 large and 1 small set per round. Should be completing 12-15+ reps on the Shoulder to Overhead and trying to move heavier weights today.
FITNESS GOAL → Athletes in this category will look to complete the TTB/K2E in 2 Sets, 3 at most in later rounds. Choose a moderate load on the barbell for Shoulder to Overhead and complete 8-11+ Reps.
-Scaled-
5 SETS:
ON A 2:00 RUNNING CLOCK…
15 K2E or Sit Ups
Max SH2OH (85/60) or DB SH2OH (30/20) with Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Reps of Shoulder to Overhead)