Beacon MMA & CrossFit Turbocharged – CrossFit
5 Up/Down Dog
5 Lunge (L) + Lunge (R) + Air Squat
8 Scap Pull-Ups or Scap Ring Rows
Then, 2 Rounds:
3 Hang Muscle Cleans*
10 Alt. Elbow Punches*
3 Strict Press (Hold lockout :02)*
3 Front Squats*
3 Push Press*
5 Kipping Swings or Hollow Rocks
*Use PVC or Empty Bar.
Strict Press + Push Press (Build to a challenging set of (2 + 2).)
1 Ring Muscle-Up
3 Thrusters (95/65)(RX+135/95)
6 Burpees Over Bar
PERFORMANCE GOAL → For our fittest athletes we are looking to complete this workout sub 13:00-15:00. Round times will vary between :45 – 1:15, but all movements should be quick and rest should be limited between rounds.
FITNESS GOAL → All athletes will look to complete this workout within 15:00-18:00. Keeping the rest to a minimum, but finding ways to maintain a consistent pace for each round. The transition between movements should allow for a deep breath, pause, and then right to work. Choose a weight for the thrusters that allows 3 perfect reps even in later rounds.
2 Jumping C2B Pull Ups
3 Thrusters (65/45)(RX+95/65)
6 Up-Downs Over Bar