Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
JUMP ROPE WARM-UP:
20 Single Unders
10 Right Leg Singles
10 Left Leg Singles
20 Alt. Singles
10 Reverse Singles
10 Alt. Split Singles
10 Narrow/Wide Singles (scissor)
:20 DU practice
Then 2 Rounds:
7 Plyo Push Ups (slow eccentric, explosive concentric)
5 Hang Muscle Cleans*
10 Alt. Elbow Punches*
5 Hang Power Cleans (Hold catch :02)*
*Empty Bar.
Bench Press (5-4-3-3-3)
Start moderate and build to a heavy triple.
Metcon (Time)
FOR TIME:
3-6-9-12-9-6-3
Hang Power Clean (115/85)(RX+155/105)
30-40-50-60-50-40-30
Double Unders
Goal (Fittest) → Sub 10:00. This is meant to be fast and unbroken. Challenge your strong jump rope athletes to keep their DU’s unbroken as well. Sub 9:00 is very doable!
Goal (All) → Aim for sub 12:00. We want these athletes choosing a light weight so they can focus on good form and moving steadily through the workout.
-Scaled-
FOR TIME:
3-6-9-12-9-6-3
Hang Power Clean (95/65)
15-20-25-30-25-20-15
DU/Attempts*
*Or…
30-40-50-60-50-40-30
Single Unders