Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
2 Rounds:
3 Inch Worms
10 Alt. Samson Lunge
3/3 Staggered-Stance Good Mornings
10 Alt. Bird Dogs
5 RDL (:03 eccentric)
5 Hang Power Cleans
Deadlift (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
Metcon (Time)
3 Rounds for time (14:00 time cap):
500m Row or 400m Run
12 Power Cleans (95/65)(RX+155/135)
21 Box Jumps, 20″
FITTEST GOAL → These athletes should be blazing through this workout, 10:00-12:00 or faster! 90+% effort. Keep the pace on the row around 1:45-1:55 EACH round, the Power Cleans unbroken, and the Box Jumps should be kept right around 1:00-1:15. Speed speed speed!
GROUP GOAL → Everybody should aim to beat the time cap today! 12:00-14:00 or faster. 80+% Pace on the Rows (think 1:55-2:10), hold a pace that is challenging but will not heavily impact the other movements. Aim to complete the Power Cleans in 2-3 sets, taking a quick break between sets to ensure great form! Find a steady pace on the Box Jumps/Step Overs that lasts no longer than 1:30. Scale reps if necessary.
-Scaled-
3 Rounds for time (14:00 time cap):
300m Row or 200m Run
12 Power Cleans (80/55)
21 Box Jumps or Alt. Step Ups (18/12)