Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
10 PT
10 ATW
Then 2 Rounds:
10 Alt.Step-Ups
10 Cat Cows
5 Strict Press*
5 Good Mornings*
Then, 1 Round:
5 Push Press*
5 RDL*
10 Box Jumps
10 Alt. V-Ups
*PVC or Empty Barbell.
Deadlift (1 x 1)
Build to a Heavy 1-Rep
(Week 9 of 9)
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
FITTEST GOAL → Fittest should be looking to complete 6-8+ Rounds on the day. Look to really push that threshold more than you want too. Both Barbell movements should be unbroken and either transitioned immediately into the next part or a quick shakeout. Box Jumps should be FAST! As soon as you step down to the ground you should immediately be coming back up.
GROUP GOAL → All athletes should be shooting to complete 4-6+ Rounds on the day. Should be able to keep the SH2OH unbroken. Deadlifts in 2 sets max with perfect form. Look to get a quick little break between those movements as well. Box Jumps/Step Ups should be a fast, but consistent pace relative to the individual. Should always be finding a way to move.
-Scaled-
10 Min AMRAP:
5 Shoulder to Overhead (75/55)
10 Deadlifts (75/55)
15 Box Jumps or Alt. Step Ups (18/12)