Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Scap Pull-Ups or Scap Ring Rows
8 Alt. Lunges
10 Kipping Swings or Hollow Rocks
10 Tuck Ups
8 Tuck Jumps
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 High Hang Power Clean
3 Hang Power Clean (pause :02 just below knee)
Power Clean + Hang Power Clean + Power Clean (15 Min to Build to Mod-Heavy Complex of (1+1+1))
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
9 Power Cleans (135/95)
18 TTB
18 Box Jumps (20/18) (RX+24/20)
*Goal (Fittest)* → Fittest should be completing 4+ Rounds with unbroken Power Cleans, 1-2 sets of TTB, and box jumps finished in less than 1:00.
*Goal (All)* → All athletes should aim to complete 3+ rounds with Power cleans taking no more than 3 sets, completing K2E in 3-4 sets, and box jumps or step ups at a reasonable height for about 1:00 of work.
-Scaled-
9 Min AMRAP:
9 Power Cleans (95/65) or DB Power Cleans (30/20)
18 K2E or Tuck Ups
18 Box Jumps or Alt. Step Ups (18/12)