Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
10 Alt. Lunge + PVC PT
20 JJ
10 Alt. Box Step Ups
Then 2 Rounds 5 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat @ 32X1
Overhead Squat (1×3 @ 90-95%)
2×3
1×3
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.
(Week 6 of 8)
Metcon (Time)
2 Rounds:
30 Alt. DB Snatches (50/35)
25 Box Jumps (24/20)
10 Overhead Squats (115/80)(RX+165/115)
Goal (Fittest) → Fittest should be looking to go 8:00-10:00 minutes or faster today. Unbroken DB Snatches, Box Jumps should be fast and efficient. All Overhead Squats should be challenging and unbroken.
Goal (All) → All athletes should be shooting for under 11:00-13:00 minutes or faster. Moderate weight for DB Snatches to allow smooth reps, 2 sets max. Box Jumps/Alt. Step Ups should be steady and consistent. Overhead Squat should be challenging, choosing weight that allows you to focus on form and keeping at 2 sets max.
2 Rounds:
30 Alt. DB Snatches (30/20)
25 Box Jumps or Alt. Step Ups (18/12)
10 Overhead Squats (85/60)