Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Row (easy-moderate pace)
5 Inchworms
5/5 Staggered Stance Good Mornings
10 Alt. Deadbugs
Then, 1 Round:
:30 Row (moderate-challenging pace)
7 RDL (empty bar)
5/5 KB High Pulls
5/5 KB Swings
Deadlift (1×5 @ 60%)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
(Week 8 of 9)
Metcon (Weight)
16 Min EMOM:
MIN 1 – 7 Sumo Deadlifts (185/135)(RX+225/155)
MIN 2 – 15 Cal Row
MIN 3 – 20 KB Swings (70/53)
MIN 4 – Rest
FITTEST GOAL → Fittest are looking to have max rest periods because they are moving quick and unbroken through all movements. Looking for a challenging load on the barbell for Sumo DL. Row completed in :45 or less. Unbroken KB Swings for sure!
GROUP GOAL → All athletes will also look to have appropriate rest in between movements. This will happen by scaling to your specific abilities! Decent load on the barbell, but not one that compromises form. Should be able to knock out 7 smooth single reps, with a quick set of the back before each one. Row completed by :50 mark. 1-2 sets for KB Swings.
16 Min EMOM:
MIN 1 – 7 Sumo Deadlifts (115/80)
MIN 2 – 12 Cal Row
MIN 3 – 15 KB Swings (26/18)
MIN 4 – Rest