Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
10 Scap Pull Ups or Scap Ring Rows
Partner Bar Hang Challenge!
Then, 1 Round:
4 Inchworms
8 Tuck-Ups
8 Alt. DB Bent Over Row
4 Muscle Cleans*
8 Alt. Elbow Punches*
Then, 1 Round:
8 Kipping K2E
4 Hang Power Clean*
4 Push Press + :15 OH Hold**
4 Push Jerk*
4 Split Jerk*
*Empty Bar or PVC.
Push Press + Push Jerk + Split Jerk (Build to a challenging set of complex!)
(1 + 1 + 1)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
13 DB Renegade Rows (25/15)(35/20)*
10 TTB
7 SH2OH (115/75)(RX+155/105)
*1 Rep = Push-Up + Row (R) + Row (L).
PERFORMANCE GOAL → The goal for these athletes is to finish the workout with 5.5-6+ rounds under their belts. They will shoot for unbroken rounds in the beginning and never look to break up a movement more than once. Swift transition from one movement to the other are key!
GROUP GOAL → The group goal is to accumulate 4-5 rounds. For these athletes, it will be best to break up the movements in a manner that allows them to constantly move. They should look to complete the DBRR and TTB in 1-3 sets and the S2OH in 1-2 sets. Major focus on barbell technique!
-Scaled-
13 Min AMRAP:
9 DB Renegade Rows (15/10)*
10 K2E
7 SH2OH (85/55)
*1 Rep = Push-Up + Row (R) + Row (L).