Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Partner Plate Race! (Best of 3)
Then, 2 Rounds:
20 Single Unders
4 MB Lunge (L) + Lunge (R) + Squat
8 Scap Pull Ups or Scap Ring Rows
4 Burpees
Then, 2 Rounds:
10 High Jump Singles
8 KB Swings
4 Box Jumps
4 MB Thrusters
Double-Unders (Learn the skill!)
*10:00 practice
If proficient, Reverse DU or SU.
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Sub Plate Good Mornings or Empty Barbell Good Mornings for Back Extensions.
PERFORMANCE GOAL → These athletes are finishing this one in 22:00-25:00. Their paces will be smooth on the Box Jumps, Walking Lunges, Burpees, and Double Unders…while their Jumping Pull-Ups, KBS, K2E, Push Press, Plate Good Mornings, and WBs will be completed in 3 sets or less. These individuals will start steady and finish fast.
GROUP GOAL → Athletes in this category are finishing in 25:00-30:00. Box Jumps, Lunges, Burpees and Double unders should be a smooth like butter pace. All other movements should be finished in 4-5 sets depending on the movements they are most proficient at.
-Scaled-
“Filthy Thirty”
30 Box jumps or Step Ups (18/12)
30 Jumping pull-ups or Ring Rows
30 KB Swings (26/18)
30 Alternating Lunges
30 Knees to elbow
30 Push press, (35#)
30 Sit Ups or Lying Leg Raises
30 Wall ball shots (14/10)
30 Burpees (to box if necessary!)
30 Plate Hops or 60 Single Unders
or
Partner Options:
IN TEAMS OF 2…
FOR TIME*
100 Box Jump (24)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (25/15)
100 Wall Balls (20/14)
100 Burpees
100 Double Unders
*P1 works while P2 rests. Split work as needed.