Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then, 1 Round:
8 DBL DB RDL
8 Alt. DB Arnold Press
:20 DBL DB Front Rack Hold
8 Ring Rows
8 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
Then, 1 Round:
8 Scap Pull-Ups
8 Hanging Knee Raises
8 DBL DB Push Press
8 DBL DB Seesaw Rows
Pendlay Row (4 x 5 AHAP)
* Pause at Chest + :02 eccentric all reps.
Metcon (Time)
4 Rounds (17:00 Time Cap):
10 No Push-Up Renegade Row* (35/20)(RX+50/35)
15 DB Push Press
:20 DB Front Rack March
3 Rope Climbs (RX+ 5 Rope Climbs)
*Row L + Row R = 1 Rep
FITTEST GOAL → Fittest should be looking to finish in 14:00-15:00 minutes today. No Push-Up Renegade Rows should be completely smooth and unbroken. No more than 2 Sets on the Push Press. No breaks during Front Rack March and aiming to use those heavier DBs. Our Rope Climbs should be fairly fast and short transitions between each Rep.
GROUP GOAL → All athletes are looking to complete the WOD in 16:00-17:00, keeping rounds to about 4:00 each. Our No Push-Up Renegade Row should be completed in no more than 2 Sets. DB Push Press should be done in 2 Sets. Choose a load that allows you to hold onto those DBs for all :20 of the Front Rack March. Keep Rope Climb attempts to :30 each.
4 Rounds (17:00 Time Cap):
10 No Push-Up Renegade Row* (25/15)
15 DB Push Press
:20 DB Front Rack March
3-5 Rope Walks
*Row L + Row R = 1 Rep