Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
Then, 2 Rounds:
100m Run
10 Alt. Box Step-Ups (RD2: Box Jumps)
5/5 Staggered Stance BW Good Mornings (RD2: Empty BB)
5 RDL (:03 eccentric)(Empty BB)
Deadlift (1×3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Week 3 of 9)
Metcon (Time)
FOR TIME…
Buy In: 400m Run
Then, 3 Rounds:
30 Box Jump Overs (24/20)
10 Sumo Deadlifts (175/115)(RX+255/175)
Cash Out: 400m Run
FITTEST GOAL → Fittest athletes will look to complete this workout within 10:00-12:00. The Runs should be completed in 2:00-2:15. The Box Jump Overs should be completed unbroken and around 1:30-1:45. The Sumo Deadlifts should be completed unbroken each round.
GROUP GOAL → The Group will look to complete this workout within 12:00-15:00. The Runs should be completed in 2:15-2:30. The Box Jump Overs/Step Overs should be completed around 1:45-2:00. The Sumo Deadlifts should be completed in 1-2 sets each round, choosing load that allows perfect form until the final rep!
-Scaled-
FOR TIME…
Buy In: 200m Run
Then, 3 Rounds:
30 Box Jump Overs (18/12)
10 Sumo Deadlifts (135/95)
Cash Out: 200m Run