Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race!

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Power Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (hold Split :02)

Split Jerk (3 x 3 @ 80-85% of 1RM)

Metcon (Time)

FOR TIME* (16:00 time cap):

10-9-8-7-6

Push Jerk (95/65)(RX+135/95)

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

Push Jerk (135/95)(RX+185/135)

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.

PERFORMANCE GOAL → Athletes in this category should not only be doing unbroken sets but quick transitions as well. The big difference in time for these athletes will be how fast you can do those Up-Downs. Max 1-2 Breaks on the Double Unders for the entirety of the Workout. Goal for these athletes is 10:00-12:00 or faster.

GROUP GOAL → Everybody should be shooting for unbroken sets on the Shoulder to Overhead so adjust weight accordingly. Smooth and steady pace on the Up-Downs to start and increase the pace on the later Rounds. To finish this workout aim for 2-4 trips on the Double Unders or less. Goal for the group is 14:00-16:00 or faster.
-Scaled-

FOR TIME* (16:00 time cap):

10-9-8-7-6

Push Jerk (85/60) or DB Push Jerk (30/20)

Up-Downs

*After each set complete 12 DU Attempts or 25 DU Taps or 40 Single Unders.