Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
300m Row
5 Inch Worms
10/10 SL Glute Bridges
Then 2 Rounds:
10 High-to-Low Plank
10 Alt. Reverse Lunges
5 KB Deadlifts (:03 Eccentric)
10 KB Swings
Deadlift (1×5 @ 60%)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today
(Week 8 of 9 – Deload)
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1 – :40 ME Row
Min 2 – :40 ME KB Swings (70/53)*
Min 3 – :40 Alt. Jump Lunges
Min 4 – :40 Low Plank Hold**
*Traditional two-handed swings or option to try alternating single-arm swings.
**1 second = 1 rep
-Scaled-
16 Min EMOM:
Min 1 – :40 ME Row
Min 2 – :40 ME KB Swings (26/18)
Min 3 – :40 Alt. Lunges (no jump!)
Min 4 – :40 Low Plank Hold