Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
Then 1 Round:
10 Cat-Cow
10 Alt. Cossack Squats
7 KB Sumo DL
5/5 KB Strict Press
Then 1 Round w/ PCV or Empty Bar:
5 Sumo-Stance Good Morning (slow!)
10 Alt. Elbow Punches
7 SDHP
5 Thrusters
Sumo Deadlift (3-3-3-3)
*Strict :03 eccentric!
Metcon (AMRAP – Rounds and Reps)
3 SETS…
6 Min AMRAP:
16 KB Swings (53/35)(RX+70/53)
12 SDHP (75/55)(RX+95/65)
8 Thrusters
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
FITTEST GOAL → Firebreathers will be gunning for 3.5-4+ rounds per AMRAP. Their main objective will be to keep everything unbroken. Their “resting” should be done as they transition from one movement to the next, but still kept as minimal as possible. Look for them to complete a round every 1:30-1:50.
GROUP GOAL → All athletes are looking to complete 2.5-3 rounds per AMRAP today. They should ideally choose weights that allow unbroken sets with great form, but may need to break movements into 2 sets max. Rest should be done between movements, but be mindful that they’re not eating up the clock too much. They should shoot for 2:00-2:15 per round.
-Scaled-
3 SETS…
6 Min AMRAP:
16 KB Swings (26/18)
12 SDHP (65/45)
8 Thrusters or DB Thrusters (30/20)
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.