Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
25m Walk on Heels
25m Walk on Toes
50m Jog
Then, 1 Round:
10 Ring Rows
8 Scap Pull-Ups
8 Kipping Swings
8 Jumping Pull-Ups
Then, 2 Rounds w/ PVC or Empty Bar:
4 Hang Clean High Pulls
4 Muscle Cleans
8 Alt. Elbow Punches
4 Hang Power Clean (hold catch) + Front Squat
Power Clean + Hang Clean (Build to a challenging (1 + 2).)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
400m Run
20 Pull-Ups
10 Hang Power Cleans (115/75)(RX+155/105)
PERFORMANCE GOAL → These Athletes will look to complete 4.5-5+ rounds of this workout. The Run should take athletes 1:30-1:45 and Pull-ups should be completed in 1-2 sets. The Hang Power Cleans should also be completed in 1-2 sets.
GROUP GOAL → Athletes in this category will look to complete 3-4+ rounds of this workout. The Run should take athletes 1:45-2:00 and the Pull-Up Option should be completed in 2-3 sets. The Hang Power Cleans should be completed in 2 sets, with a quick shakeout at the halfway mark or so. Pick a weight that allows for focus on form!
-Scaled-
16 Min AMRAP:
200m Run
20 Assisted Pull-Ups or Ring Rows
10 Hang Power Cleans (85/60) or DB Hang Power Cleans (30/20)