Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
5 Inch Worms
10/10 Single Leg Glute Bridge
10 Alt. Cossack Squats
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL (:03 eccentric)
Deadlift (pause @ knee in both directions)
Halting Deadlift (3 x 5 @ 80% of 1RM)
Focus: Push the bar away from the floor, lats and back remain tight, remain over the bar.
https://www.youtube.com/watch?v=0LrH7uHRGxI
Metcon (AMRAP – Rounds and Reps)
9 Min ARMAP:
5 Deadlifts (225/155)
12 Up-Downs
12 Box Jumps (30/24)
-Scaled-
9 Min ARMAP:
5 Deadlifts (135/95)
12 Up-Downs
12 Box Jumps or Alt. Step ups (20/18)