Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 HK
6 Cat-Cow
6/6 Single Leg Glute Bridges
8 Alt. Deadbugs
Then 2 Rounds:
20 BK
5/5 Staggered Stance Good Mornings (BW or Empty Bar)
8 RDL (RD2: Deadlift to mid shin)
:30 Tuck Hold
Deadlift (1×3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 3.
(Week 6 of 9)
Metcon (Time)
4 Rounds:
400m Run
10 DB Deadlifts (75/50)(RX+100/70)
FITTEST GOAL → Fittest should be 11:00-12:00, keeping runs at 2:00 or less and unbroken sets of DB deadlifts.
GROUP GOAL → The group should be 13:00-14:00 today. Let’s cap the run at 2:15-2:30 max. For DB Deadlifts, choose a weight that allows two perfect sets of 5 reps. Challenging for sure, but form is not compromised.
-Scaled-
4 Rounds:
200m Run
10 DB Deadlifts (50/35)