Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 JJ
5 Up/Down Dog
5 Cuban Press w/ light plate or DB
Then 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Push Press
3 Push Jerk (hold catch :02)
Push Jerk (1 x 5)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep.
Metcon (AMRAP – Reps)
5 Rounds:
400m Run
Max Unbroken Push Jerks*
*Use 75% of established 5-Rep from strength. Goal is at 8-12+ reps.
-Rest 1:00 b/t Rounds-
(Score is Lowest Reps)
FITTEST GOAL → Fittest should be completing 12-15+ Reps per round. If they are able to consistently get to that 15 mark within the first 2 Sets then encourage them to go a bit heavier. Run effort should be done in 1:30 or less. They should only need about :05 seconds of transition before going on to that Barbell.
GROUP GOAL → All athletes should be shooting for 8-12+ Reps per round. Look to keep consistency between the Reps during each Set and keep a major focus on form! Run effort should be completed at 1:30 to 1:45 at the most. Should have about :05 – :10 seconds of Rest between Run and Barbell.
-Scaled-
5 Rounds:
200m Run
8-10 Push Jerks*
*Use 75% of established 5-Rep from strength.
-Rest 1:00 b/t Rounds-