Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Inch Worms
Then 2 Rounds:
5 Slow Plate Goblet Squats w/ Pause in the bottom
5/5 Plate Single Leg RDL
10 Glute Bridges w/ Pause in the top
10 Plate Sumo Deadlifts
Deadlift (15:00 to build to 1-Rep of RD6 weight.)
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
20 Min AMRAP**
20 Deadlifts*
20 Up-Downs Over Bar
30 Partner Sit-Ups
*Rounds 1+2: (135/95)
Rounds 3+4: (155/105)
Rounds 5+6: (185/135)
Rounds 6+Beyond: (225/155)
**Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total and p artners interlock heels.
Goal (Fittest) → 8+ Rounds. Athletes getting into this range are cruising on the Deadlifts, going unbroken throughout most of the workout, maybe breaking on the final prescribed weight to preserve the back!
Goal (All) → Around 6 rounds is a solid effort, breaking the work up early, and setting into a steady pace throughout the workout.
-Scaled-
IN TEAMS OF 2…
20 Min AMRAP**
10 Deadlifts*
15 Up-Downs Over Bar
20 Partner Sit-Ups
*Rounds 1+2: (95/65)
Rounds 3+4: (115/80)
Rounds 5+6: (135/95)
Rounds 6+Beyond: (155/105)