Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
100m Run
7/7 DB SDHP
10 Scap Pull-Ups
:30 Hollow Hold
Then, 1 Round:
100m Run
10 Straight Leg Sit-Ups
10 Band Pull Aparts
7/7 SA Ring Rows
Weighted Chin-Ups (4 x 6 AHAP)
Metcon (Time)
3 SETS:
ON AN 8:00 RUNNING CLOCK…
400m Run
30 Sit-Ups (RX+ Weighted*)
20 Alt. DB Snatches (35/25)
400m Run
(Rest the Remainder of the Set)
*Hold DB (Athlete Choice, Moderate) against chest.
(Score is Time of Slowest Set)
FITTEST GOAL → Fittest should be looking to complete each of these sets with about 2:00 – 2:45 of rest. Runs should be completed in 2:00 minutes or less today. Look to pick a challenging moderate weight for our DB Snatches and Sit-Ups and move consistently, keeping both to no more than 2 Sets.
GROUP GOAL → All athletes should be looking to complete each of these sets with about 2:00 -1:30 of rest. Runs should be done at 2:00 or 2:20 at the very most. Look to pick a weight that allows you to move, but doesn’t completely stop us. DB Snatches and Sit Ups should be completed in 2-4 sets today.
-Scaled-
3 SETS:
ON AN 8:00 RUNNING CLOCK…
200m Run (2:20 cap)
30 Tuck Ups or Lying Leg Raises
20 Alt. DB Snatches (25/15)
200m Run (2:20 cap)
(Rest the Remainder of the Set)
(Score is Time of Slowest Set)