Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Jumping Jacks
10 Scap Pull-Ups
10 Paused Jump Squats
Then, 1 Round:
8 Hang Muscle Cleans*
8 Alt. Elbow Punches*
8 Tuck Ups
1 Round:
6 Up-Downs
6 Kipping Swings
6 Front Squat + 6 Push Press
Strict Press (10-8-6-4)
*Start Light-Moderate, build to heavy x 4.
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP:
10 TTB or 30 DU
5 Thrusters (95/65)(RX+135/95)
10 Up-Downs Over Bar
Goal (Fittest) → Aim to finish 5-6 rounds. These athletes are going unbroken the whole workout. Whoever is willing to pick up the bar faster is getting the faster time today!
Goal (All) → Aim to finish 4 rounds into 5. Focus on keeping a steady pace with extra emphasis on perfect thrusters. Break up the TTB/K2E ahead of time if necessary to keep these athletes moving consistently.
-Scaled-
WOD:
11 Min AMRAP:
10 K2E or 15 DU/30 DU Taps/60 SU
5 Thrusters (75/55) or DB Thrusters (30/20)
10 Up-Downs