Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
Then 2 Rounds:
10 Alt. Reverse Lunges
10 Tuck Ups
10 Alt. Scorpion Stretch
10 Hollow Rocks or :20 Hollow Hold
:30 Low Plank Hold
Then, 2 Rounds w/ Empty Bar:
8 RDL (:03 eccentric)
8 Good Mornings
Deadlift (1 x ME)
1×3 @ 75-80% (Moderate) of 2RM
1×3 @ 80-85% (Mod-Heavy)
1×3+ @ 85-90% (Heavy)*
*As many reps as possible w/o failure…no more than 5 reps.
Metcon (AMRAP – Rounds and Reps)
4 Rounds:
3 Min AMRAP of…
12 Deadlifts (185/135)
24 Sit Ups
(Rest 1:00 b/t Rounds.)
*Start each AMRAP where you left off.
-Scaled-
4 Rounds:
3 Min AMRAP of…
8 Deadlifts (95/65)
16 Sit Ups or Tuck Ups
(Rest 1:00 b/t Rounds)
*Start each AMRAP where you left off.