Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then 1 Round @ BW:
5/5 Single Leg RDL
5/5 Single Leg Glute Bridge
10 Deadbugs
10 Straight Leg Sit Ups
Then 2 Rounds 5 Reps w/ Empty Bar:
5 RDL
5 Good Mornings
5 Bent Over Rows @ 31X1
Pendlay Row (3 x 6 AHAP)
*Pause at chest all reps.
Metcon (Time)
IN TEAMS OF 2…
For Time:
1000m Row or 800m Run
50 Partner Sit-Ups
50 Deadlifts (135/95)
40 Partner Sit-Ups
40 Deadlifts (185/135)
30 Partner Sit-Ups
30 Deadlifts (225/155)
1000m Row or 800m Run
*Runs completed together. Sit-Ups are performed together as well, at the same time for 50/40/30 reps total. Split deadlift work as needed, one partner working while the other is resting.
Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 15:00-18:00. The 1000m/800m Row/Run should take 3:30-3:45 to complete. Sit-ups should be unbroken throughout the entire workout. Deadlifts should be shared in sets close to 10 reps to start. Shared in sets of 3-5 reps for round of 30.
Goal (All) → Will look to finish this workout within 18:00-21:00. The 1000m/800m Row should take 4:00-4:15 to complete. Sit-ups should be nearly unbroken, with 1 maybe 2 quick shake outs! Deadlifts should be completed in small, quick sets with perfect form.
IN TEAMS OF 2…
For Time:
500m Row or 400m Run
40 Partner Sit-Ups
40 Deadlifts (85/60)
30 Partner Sit-Ups
30 Deadlifts (105/75)
20 Partner Sit-Ups
20 Deadlifts (125/85)
500m Row or 400m Run