Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
24 SU
10 Alt. High Plank Shoulder Taps
8 Air Squats
8 RDL*
:30 Tuck Hold
1 Round:
24 DU/Attempts
10 Supermans
8 Inchworms (no push-up)
8 Good Mornings*
:30 Hollow Hold
*Empty Barbell.
Sumo Deadlift (7-5-3-3)
*Build to a challenging set of 3 reps.
Metcon (AMRAP – Reps)
15 Min EMOM:
MIN 1 – 40 DU into Max Sumo DL (275/185)
MIN 2 – 10 Up-Downs Over Bar into Max Goblet Squats (50/35)
MIN 3 – Rest (RX+ Mt. Climbers)
*Goal (Fittest)* → Looking to go unbroken on the Double Unders, and completing 10+ Sumo Deadlifts. Fast on the Up-Downs jumping across the barbell, and completing 10+ Goblet Squats.
*Goal (All)* → All athletes are looking to complete about 6 Sumo Deadlifts. Steady moving through the Up-Downs (stepping over is great) allowing for 5+ Goblet Squats.
-Scaled-
15 Min EMOM:
MIN 1 – :30 DU/Attempts or SU into Max Sumo DL (115/85)
MIN 2 – 10 Up-Downs Over Bar into Max Goblet Squats (25/15)
MIN 3 – Rest