Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Up/Down Dog
100m Run
12 Deadbugs
30 Single Unders
12 Alt. SL V-Ups
30 Double Unders
Then 1 Round w/ Empty Bar:
5 Muscle Cleans
10 Alt Elbow Punches
5 Strict Press
5 Push Press (:03 eccentric)
Strict Press (Build to a heavy set of 5 reps.)
*Last tested 10/22/21.
Rannie (Time)
“Rannie”
For Time:
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
Goal (Fittest) → Fittest should be looking to complete in 18:00 minutes or less. Look to push the pace on the Run and finish that around 1:45 or less. Double Unders should be completed unbroken and fast. Keep the Sit-Ups to a very fast pace.
Goal (All) → All athletes are looking to complete in 20:00 minutes or less. Runs should be done right around 2:00 minutes. Look to keep most of the Jump Rope unbroken. Smooth yet fast on the Sit-Ups.
-Scaled-
In place of DUs…
– Plate Hops
– 1:00 / :50 / :40 / :30 / :20 of DU attmepts
– 100-80-60-40-20 Single Unders
Or…
25-20-15-10-5*
Double Unders
Sit-ups
*200m Run After Each Full Round