Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Inch Worms
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold or High Plank Hold
Then, 2 Rounds w/ Empty Bar:
8 RDL (:03 eccentric)
8 Good Mornings
Deadlift (1 x ME)
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8.
Metcon (Time)
4 Rounds:
10 Deadlifts (225/155)
15 Strict Ring Dips or Push Ups
10 TTB
Rest 1:00 b/t Rounds.
-Scaled-
4 Rounds:
10 Deadlifts (95/65)
15 Box/Bench Dips or Push Ups
10 K2E or Lying Leg Raises
Rest 1:00 b/t Rounds.