Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
LINE DRILLS:
Walking Knee Hug
Butt Kickers
High Knees
Toy Soldiers
Broad Jumps
2 Rounds:
10 Alt. Lunges
5 Up Downs
5 DBL DB Deadlift
5 DB Hang Power Cleans
Metcon (Time)
IN TEAMS OF 2…
4 Rounds (40 min cap):
800m Run*
Complete DB Reps**
*Partner 1 Works while Partner 2 Rests. Must alternate every 200m on Run.
**DB Reps Per Round (Split work as needed)….
Round 1 – 50 DB Up-Down (50/35)
Round 2 – 60 DB Suitcase Lunge***
Round 3 – 70 DB Push Press
Round 4 – 80 DB Power Cleans
***Each Lunge Step = 1-Rep
Goal (Fittest) → 35:00 or less. All runs at or under 3:45, when it comes to the DB Reps we want to see big or even unbroken sets. The only movement that you see twice is the DB Up Downs, meaning we can go for broke on the other ones without worrying about muscle fatigue in the next round.
Goal (All) → Runs should stay under the 4:00 mark. 4:00 cap on DB movements.
-Scaled-
IN TEAMS OF 2…
4 Rounds (40 min cap):
600m Run*
Complete DB Reps**
*Partner 1 Works while Partner 2 Rests. Must alternate every 100-200m on Run.
**DB Reps Per Round (Split work as needed)….
Round 1 – 30 DB Up-Down (35/20)
Round 2 – 40 DB Suitcase Lunge***
Round 3 – 50 DB Push Press
Round 4 – 60 DB Power Cleans
***Each Lunge Step = 1-Rep