Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
15 JJ
5 Up/Down Dog
1:00 Down Dog Calf Stretch
Partner SU Race! (best of 3)
Then 2 Rounds:
5 Straight-Leg Sit Ups
5/5 DB Swings
5 Scap-Pull Ups or Scap Ring Rows
5/5 DB Z-Press
Zots Press (3 x 6-10)
*Start light and build to a moderate load.
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Metcon (Time)
4 Rounds (15:00 time cap):
4 Strict Pull-Ups
16 Alt. DB Snatch (35/20)(RX+8 Devils Press)
6 Kipping Pull-Ups
24 Sit-Ups
8 C2B Pull-Ups
48 DU
*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
FITTEST GOAL → Fittest athletes will look to complete the 4 rounds of this workout around 12:00. All the Pull-ups should be completed unbroken. The DB Snatches, Sit-ups, and Double Unders should be completed quickly and expected to be unbroken as well. If they earn an extra round the time domain should be similar to the first 4 rounds keeping them to 3:00 per round.
GROUP GOAL → The group will look to complete this workout between 13:00-16:00. Aim to complete the Pull-ups in 1-2 sets. Keep the Alt. DB Snatches on the lighter side today so you can do them smooth and unbroken. Sit ups should be done in 2-3 quick sets. Jump Rope variation should be doable in 1:00 or less, keeping total round times to 3:30-4:00.
-Scaled-
4 Rounds (15:00 time cap):
4 Pull-Ups
16 Alt. DB Snatch (20/15)
6 Jumping Pull-Ups
16 Sit-Ups or Tuck Ups
8 Ring Rows
24 DU/Attempts, 48 DU Taps or Single Unders