Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Flag Grab!
Then, 2 Rounds:
4 Bench/Box Dips
6 Alt. Lunges
8 Glute Bridges
Then, 2 Rounds w/ PVC or Empty Bar:
6 RDL
6 Clean High Pulls
6 Hang Muscle Clean + 2 Alt. Elbow Punches
4 Clean Drop Drills*
*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.
Strength
Power Clean + Hang Power Clean (5 x (1 + 2))
Start Light and build past workout weight.
Metcon
Metcon (Time)
“Eliza Plus”
FOR TIME:
27-21-15-9
Power Clean (95/65)(RX+135/95)
Ring Dips
PERFORMANCE GOAL → 12:00 or less. Power Cleans and Ring Dips should be completed in 2-3 sets always. These athletes will find an advantage through kipping their Dips and fighting for bigger sets on their Power Cleans.
FITNESS GOAL → These athletes will finish b/t 13:00-16:00. This will depend on if they are attempting Dips or HRPU. Either way, both movements should be kept to 3-4 sets and should be adjusted accordingly. Keep the barbell to a weight that you can complete big sets from the start, with great technique.
-Scaled-
FOR TIME:
27-21-15-9 or 21-15-12-9
Power Clean (80/55) or DB Power Clean (25/15)
Box/Bench Dips or HRPU