Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 Crossbody Mountain Climbers
6 Push-up to Down Dog
6/6 DB Side Bends (moderate weight)
3 I-Y-T on Rings
Bench Press (1 x 1)
Build to a Heavy 1-Rep
(Week 9 of 9)
WOD Warm Up
2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
100m DB Farmers Carry (45/30)
15 Hang Power Cleans (75/55)(RX+95/65)
20 Ring Rows
25 Up-Downs
FITTEST GOAL → The fittest will be clocking in at around 6+ rounds. They’re looking to go from an unbroken Farmer Carry straight into unbroken Hang Power Cleans for the entire duration of the workout. From there, intensity in the Ring Rows and Up-Downs will be kept high as they aim to finish both in less than 2:00.
GROUP GOAL → Everyone should be looking to complete 4-4.5 rounds. They should strive to complete the Farmer Carries unbroken with no more than one break if necessary. For the Hang Power Cleans, we’re looking for 2-3 sets max! Keep Ring Rows and Up-Downs to 2:00 or less. Scale reps if necessary to achieve this.
-Scaled-
18 Min AMRAP:
100m DB Farmers Carry (30/20)
10 Hang Power Cleans (65/45)
15 Ring Rows
20 Up-Downs