Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Single Unders

5 Scap Pull-Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 Strict Knee Raises or Tuck Ups

8 KB Swings

Then, 2 Rounds 5 Reps w/ Empty Bar:

Sumo Deadlift

High Pull

SDHP

Sumo Deadlift High Pull (5-5-5-5)

Build to a moderate load for 5 controlled, continual reps.

Metcon (Time)

For Time (15:00 time cap)

100 DU

Immediately Into…

2-4-6-8-10-12-14-16-18-20

KB Swings (70/53)

10-9-8-7-6-5-4-3-2-1

TTB

Immediately Into…

100 DU

*Goal (Fittest)* → Fittest Should be shooting for 11:00 or less. They are looking to do very large Sets on the Double Unders. No more than 3 Sets there. Toes to Bar should be fast. We are looking at no more than 2 quick Sets if needed. Push the pace on the KB Swings and get back to the Toes to Bar.

*Goal (All)* → All athletes should be shooting for 15:00 or less. 4-6 Sets on the Double Unders/Attemps. Looking to keep larger Set blocks. Double Unders/Attemps should be 2-3 Sets as needed. Controlled consistent push on the KB Swings.
-Scaled-

For Time (15:00 time cap)

50 DU/Attempts or 125 Single Unders

50 DU/Attempts or 125 Single Unders