Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
8 Push-Up to Down Dog
8 Cat Cows
8 Alt. Groiners
1 Round w/ Med Ball:
8 Alt. Cossack Squats
8 G2OH
8 Glute Bridges
1 Round w/ Empty Bar:
8 RDL
8 Bent Rows
8 SDHP
Deadlift (5-4-3-2)
Metcon (AMRAP – Rounds)
6 Min AMRAP:
6 DB Deadlifts (50/35)
8 Ball Slams (20/14)(RX+40/25)
8 Burpees
(Rest 2:00)
6 Min AMRAP:
6 Renegade Rows* (no push-up)
8 Ball Slams
8 Alt. DB Snatch
*1 Rep = Row L / Row R
Goal (Fittest) → Fittest should be shooting for 6+ Rounds per AMRAP. All movements should definitely be done unbroken and with some purpose. The 2:00 minute rest should be well earned today. Take advantage of pushing that transition from movement to movement.
Goal (All) → All athletes should be shooting for 4+ Rounds Per AMRAP. We want to make sure we can keep the DB movements to no more than 2 Sets. Should be able to move with control and pace between each movement.
-Scaled-
6 Min AMRAP:
6 DB Deadlifts (35/20)
8 Ball Slams (14/10)
8 Up-Downs
(Rest 2:00)
6 Min AMRAP:
6 Renegade Rows* (no push-up)
8 Ball Slams
8 Alt. DB Snatch
*1 Rep = Row L / Row R