Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Up-Downs
:20 High Plank
10 Bootstrappers
10 Paused Jump Squats
2:00 Front Rack / Thoracic Mobility
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 just below knee)
Hang Power Clean + Power Clean ((1 + 1))
15 Min to build to a challenging weight for complex!
1 Hang Power Clean (Just Below Knee)
+
1 Power Clean
Metcon (AMRAP – Reps)
“Cupid Shuffle”
14 Min EMOM:
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (135/95)(RX+185/135)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned, then rest.
(Score is Total Reps of Power Clean)
Goal (Fittest) → Fittest should be shooting for 45-50+ on the Power Cleans. Should be able to Cycle your weight early on, but feel confident in the ability of fast quick singles throughout. Burpee Over Bar should be fast.
Goal (All) → Athletes should be shooting for 30-40 on the Power Cleans. Load barbell with manageable weight that allows for sets of 3-5 reps and a STRONG focus on form under fatigue!
-Scaled-
14 Min EMOM:
MIN 1 – 1 Up-Downs Over Bar + Max Power Cleans (95/65)
MIN 2 – 2 Up-Downs Over Bar + Max Power Cleans
MIN 3 – 3 Up-Downs Over Bar + Max Power Cleans
MIN 4 – 4 Up-Downs Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Up-Downs Over Bar + Max Power Cleans
*If unable to finish the Up-Downs, perform the next minute with 2 less Up-Downs than what is assigned, then rest.