Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Down Dog Calf Stretch
Partner SU Race!
Then, 1 Round:
10 PVC PT
10 Alt. Piked Shoulder Taps
10 Glute Bridges
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Hang Power Snatch
Hang Power Snatch (2-2-2-2-2)
*Start Moderate and build to Moderate-Heavy.
(Week 2 of 9)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
30 DU
10 Deadlifts (65/45)(RX+95/65)
8 Hang Power Snatches
6 HSPU
PERFORMANCE GOAL → Our fittest will look to complete 7-8+ rounds. All movements should be done unbroken and transitions are lightning quick…:05-:10s.
GROUP GOAL → Athletes in this category should aim for 5-6+ rounds. You’ll need a fast Jump Rope modification if DUs aren’t there just yet! Keep Deadlifts to 2-3 sets max (e.g. 5/4/1) and Hang Power Snatches to 2 sets. Rest between each movement, 0:15-0:20s.
-Scaled-
13 Min AMRAP:
15 DU or 30 DU Taps or 45 Singles
10 KB Deadlifts (26/18)
8 Hang Power Snatches (45/35) or Alt. DB Snatches (30/20)
6 Box HSPU, Pike Push Ups (band-assisted), or DB Strict Press