Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
8 Alt. PVC PT Lunges
8 Push Up to Down Dog
:10 Top of the Dip Hold*
8 Dips
8 Cuban Press w/ PVC
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL (Pause :02)
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Hang Power Cleans (hold catch)
3 Jerks
Clean and Jerk (Build to a moderate single!)
Metcon (Time)
FOR TIME:
9-7-5
G2OH (135/95)(RX+155/105)
21-15-9
Ring Dips
(Rest 3:00)
15-12-9
G2OH (95/65)(RX+115/85)
21-15-9
Burpees Over Bar
FITTEST GOAL → Fittest will finish today’s workout in 15:00-16:00. They will be done the first couplet in about 7:00. The Ring Dips should be done unbroken or in 2 sets with a quick :10-:15 shakeout. The goal of the second couplet should be to burn it down…keep the G2OH unbroken and keep all Burpees Over Bar to under 1:00!
GROUP GOAL → All athletes should be done in under 20:00. In the first couplet, quick Power Clean and Jerks are key! The Dips should be broken up into 2-3 sets and if the 21-15-9 is not reached after 3 sets they should move back to the barbell. The second couplet will be similar to the first, prioritizing form on the barbell as fatigue sets in. Smooth on the Barbell…Fast on the burpees! A good goal for most athletes is to keep the same time frame from the first couplet to the second!
-Scaled-
FOR TIME:
9-7-5
G2OH (95/65)
21-15-9
Box/Bench Dips
(Rest 3:00)
15-12-9
G2OH (65/45)
21-15-9 or 15-12-9
Up-Downs Over Bar