Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

:45 Row (Easy Pace)

10 PVC ATW

8 Air Squats

10 Tuck-Ups

8 PVC Sotts Press

10 Alt. Piked Shoulder Taps

8 KB Dealifts

Then, 2 Rounds w/ PVC or Empty Bar:

4 Hang Muscle Snatch

4 OH Squats (Pause :02)

6 Alt. SA KB Swings

2 Wall Walks

Strength

Overhead Squat (3 x 3 @ 80-85% of 1RM)

*Tempo @ 32X1

Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

19 Min AMRAP:

12 Cal Row

10 KB Swings (53/35)(RX+70/53)

8 Strict HSPU

10 KB Swings

12 Cal Row

*Partners will alternate MOVEMENTS to complete each full round. Ex: P1 does 12 Cal Row, then P2 does 10 KB Swings, P1 does 8 Strict Handstand Push-Ups, etc. One partner works, while the other rests.

PERFORMANCE GOAL → Goal for these athletes will be to complete a round every 3:30-4:00. This means they are finishing the row in :45 or faster, completing their swings unbroken, and taking 2-3 sets to finish their HSPU.

FITNESS GOAL → This group of athletes should strive to finish a round every 4:00-4:45. Their Cals should take about :45-1:00 to complete and their swings will also be unbroken…maybe 2 sets as the workout progresses. HSPU will be the toughest challenge taking about 3-4 sets to complete.

-Scaled-

IN TEAMS OF 2…

19 Min AMRAP:

10 Cal Row

10 KB Swings (35/26)

8 Pike Push Ups or DB Strict Press (30/20)

10 KB Swings

10 Cal Row

*Partners will alternate MOVEMENTS to complete each full round. Ex: P1 does 10 Cal Row, then P2 does 10 KB Swings, P1 does 8 Pike Push Ups/DB Strict Press, etc. One partner works, while the other rests.