Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Down Dog Calf Stretch
20 JJ
1:00 Jump Rope
10 Alt. Box Step Ups
1:00 Bootstrappers
Then, 2 Rounds:
8 Paused Jump Squats
8/8 DB Sumo Deadlift
8/8 DB Upright Row
8/8 DB Arnold Press
Max Height Box Jump (Distance)
Max Height Box Jump
ON A 15:00 RUNNING CLOCK…
Build to a Max Height Box Jump!
Metcon (AMRAP – Reps)
WOD 1:
10 Min EMOM
MIN 1 – 20 Alt. DB Snatches (50/35)
MIN 2 – :45 Max Alt. Bodyweight Reverse Lunges
(Score is Lowest Round of Lunges)
(Rest 3:00 b/t WOD 1 & WOD 2)
-Scaled-
WOD 1:
10 Min EMOM
MIN 1 – 20 Alt. DB Snatches (30/20)
MIN 2 – :30 Max Alt. Bodyweight Reverse Lunges
(Score is Lowest Round of Lunges)
(Rest 3:00 b/t WOD 1 & WOD 2)
Metcon (AMRAP – Reps)
WOD 2:
5 Min AMRAP:
Complete as many reps of Complex* as possible in 5:00…
1 Rep =
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over (24/20)
WOD 2:
5 Min AMRAP:
Complete as many reps of Complex* as possible in 5:00…
1 Rep =
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over (18/12)
Goal (Fittest) → Fittest should be looking to complete 22+ Alt. Lunges during the EMOM. Should be able to stay unbroken through the DB Snatches. Can get 8-9+ of the Complex per minute during the AMRAP. Have to be willing to push here and trust your Grip Strength.
Goal (All) → All athletes should be getting 18+ Alt. Lunges during the EMOM. Choose a weight that allows you to go unbroken, yet smooth, during the DB Snatches. Look to get 6+ of the Complex per minute during the AMRAP. Stay smooth and shake out quickly.