Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Junkyard Dog Warm Up:
3 Partner T Jumps
3 Partner Army Crawl and Jump Overs
Then 2 Rounds:
8 Cal Row
8 Single DB RDL
5 Inchworms
5/5 DB Sumo DL (RD2: SDHP)
Strength
Deadlift (5-4-3-2)
*Start Moderate and build to a Heavy double.
Metcon
Metcon (Weight)
16 Min EMOM:
Min 1 – 15 Cal Row
Min 2 – 5 Sumo Deadlifts (155/105)(RX+205/145)(RX++250/175)
Min 3 – 10 Alt. Up-Down Devil’s Press (35/25)(RX+50/35)(RX++60/45)
Min 4 – :45 DB Hold
*DB Hold Options:
-Suitcase
-Goblet
PERFORMANCE GOAL → Athletes in this category should complete the row in :40 or less. They should be pushing heavier loads on the Sumo Deadlift as TNG or fast singles. The Devil’s press should be smooth and unbroken and the DB won’t see the ground during the :45 hold.
FITNESS GOAL → These athletes will complete the row in :50 or less. For the Sumo Deadlifts, the load should be challenging, but should not compromise technique. Think heavy singles here. The Devil’s press should be smooth and unbroken and they might have to rest once during the DB hold.
-Scaled-
16 Min EMOM:
Min 1 – 12 Cal Row
Min 2 – 5 Sumo Deadlifts (135/95)
Min 3 – 10 Alt. Up-Down Devil’s Press (25/15)
Min 4 – :45 DB Hold
*DB Hold Options:
-Suitcase
-Goblet