Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
25 Jumping Jacks
25 Mt. Climbers
10 Alt. Groiners
2:00 Front Rack Mobility
Then, 2 Rounds w/ Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans + Front Squat
3 Push Press
3 Split Jerks (hold split :02)
Hang Power Clean + Jerk (Build to a Heavy Complex of (2 + 1))
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goal (Fittest) → Fittest are looking to complete the workout in 7:00 minutes or less. Should be able to show poise and control through each Rep and Round. Sticking to that strategic break up strategy, but building pace between each Round.
Goal (All) → All athletes should be shooting for 8:00 – 12:00 minutes on the day. Pick a weight that allows good form, even into the later rounds. Good technique will keep you moving efficiently through this workout! Break up sets the same as Fittest, just take an extra breath or two during rest to ensure you can tackle the next set of barbell with confidence! TIP: Take a rest on the 11th Deadlift before picking it up and completing the Hang Power Cleans.
-Scaled-
5 Rounds:
6 Deadlifts (65/55)
6 Hang Power Cleans
6 Push Jerk
*Sub DB (30/20) for Barbell movements.