Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

10 Paused Jump Squats

8 PVC Cuban Press

Then, 2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Clean High Pull

3 Muscle Cleans

10 Alt. Elbow Punches

3 Thrusters

3 Jerks (Hold catch :02)

Strength

Clean and Jerk (2-2-2-2)

This is a Deload Week. Start Light and build to Moderate (about 70-75% of 1RM). Option to Power or Squat Clean.

(Week 8 of 9)

Metcon

Metcon (Time)

“Cloudkicker”

4 Rounds:

7 Bear Complex* (75/55)(RX+115/75)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

PERFORMANCE GOAL → Athletes in this category should be shooting for 13:00 – 14:00 or less. Runs should be fast and under 2:00 minutes. Bear Complex should be Unbroken and under 1:00.

FITNESS GOAL → These athletes should aim for 14:00 – 16:00 today. Keeping the Bear Complex to no more than 2 Sets. Technique is key! Aim for the Run to be done at 2:00 or just under 2:10.

-Scaled-

4 Rounds:

5 Bear Complex (55/40)

200m Run
Last seen 4/15/22