Beacon MMA & CrossFit Turbocharged – CrossFit
10 Alt. Cossack Squats
:20 Hollow Hold (RD2: 10 Sit-Ups)
10 Scap Pull-Ups (RD2: 10 Ring Rows)
20 Single Unders
Then, 1 Round:
8 Sumo-Stance Good Mornings*
:10 Ring Support Hold
:10 Bottom of Dip Hold (on Rings or Box/Bench)
10 Reps of…(Single + Single + High Jump)
8 Sumo Deadlifts*
*PVC or Empty Bar.
Sumo Deadlift (12:00 to build to working weight for WOD.)
*Advanced athletes may build slightly past their WOD weight, but don’t overdue it! Save some in the tank for the workout.
Sumo Deadlift (225/155)(RX+300/210)
*Complete 35 DU and 15 Sit-Ups after each full round.
PERFORMANCE GOAL → Aim for 15:00-17:00. Sub 15:00 is doable if the athlete can go unbroken on the MU and can move quickly between all movements. For most they can use the Sit-Ups to bring the heart rate back down to get back on the MU and hold these reps unbroken.
GROUP GOAL → All Athletes should aim for 17:00-20:00. The goal is to keep the midline and gymnastics in control. This means taking a breath to brace for the Deadlifts, always keeping perfect form. Then using the Sit-Ups to bring the heart rate back down. Then taking a breath to get back on the Gymnastics. You may see these athletes moving quicker depending on their gymnastics adjustments.
Jumping MU or Up-Down Pull-Up
Sumo Deadlift (135/95)
*Complete 17 DU/35 DU Taps/35 SU and 10 Sit-Ups after each full round.