Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
10 Alt. Lunge & Twist
10 Alt. Cossack Squats
5 Inch Worms
Then 2 Round:
5 Single DB RDL (:03 Eccentric)
5/5 DB Sumo Deadlifts
5/5 DB Cleans
Sumo Deadlift (5-4-3-3)
Metcon (Time)
FOR TIME (16:00 time cap):
40 Alt. DB Cleans (50/35) or BB Hang Cleans (85/60)
40 Alt. Single DB Front Rack Lunges** or BB FR Lunges
800m Run
20 Alt. DB Cleans or BB Hang Cleans
20 Alt. Single DB Front Rack Lunges or BB FR Lunges
400m Run
40 Alt. DB Cleans or BB Hang Cleans
40 Alt. Single DB Front Rack Lunges or BB FR Lunges
**DB Held across the chest.
Goal (Fittest) → Fittest are looking to go 13:00 minutes or less here today. Should be able to push the DB movements pretty much unbroken through the workout. If a break comes, it is more a strategic factor than an aggressive fatigue factor. 800m Run should be done under 4:00 minutes. 400m under 2:00 minutes.
Goal (All) → All athletes are shooting for 14:00 – 16:00 minutes. Should be doing the first round of 40s unbroken, but looking to break into 2 strategic sets on the second set at the end of the workout. 800m Run should be completed between 4:00 – 4:30 minutes. 400m between 2:00-2:30 minutes.
-Scaled-
FOR TIME (16:00 time cap):
40 Alt. DB Cleans (30/20)
40 Alt. Single DB Front Rack Lunges**
400m Run
30 Alt. DB Cleans
30 Alt. Single DB Front Rack Lunges
200m Run
20 Alt. DB Cleans
20 Alt. Single DB Front Rack Lunges
**DB Held across the chest.