Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Scap Pull Ups
10 PVC PT
5 Kipping Swings
10 PVC ATW
5 Hanging Knee Raises
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
10 Alt. Elbow Punches
3 Push Press
3 Push Jerk (Hold Dip :02)
3 Split Jerk (Hold Split :02)
Push Jerk + Split Jerk (4 sets of (1 + 1))
*Start Moderate and build to at least second workout weight.
(Week 3 of 9)
Metcon (Time)
4 ROUNDS:
5 Push Jerks (115/75)(RX+135/95)
10 TTB
50 DU
(Rest 2:00)
3 ROUNDS:
4 Push Jerks (135/95)(RX+155/105)
8 TTB
40 DU
(Rest 2:00)
2 ROUNDS:
3 Push Jerks (145/100)(RX+185/130)
6 TTB
30 DU
(Score is Total Time)
PERFORMANCE GOAL → Athletes in this category should go sub 7:00 for the 4 rounds, sub 5:00 minutes for the 3 Rounds, and sub 3:00 minutes for the 2 Rounds. All movements should be unbroken and transitions should be quick!
GROUP GOAL → From a fitness standpoint, athletes should go sub 8:00 for the 4 rounds, sub 6:00 for the 3 rounds, and sub 4:00 for the 2 rounds. Keep weight light and form tight so that all the Push Jerks can be completed unbroken. The TTB and DU being done in 2-3 sets. Use the rest wisely!
-Scaled-
4 ROUNDS:
5 Push Jerks (75/55)
10 K2E
25 DU, 50 DU Taps, or 50 SU
(Rest 2:00)
3 ROUNDS:
4 Push Jerks (95/65)
8 K2E
20 DU, 40 DU Taps, or 40 SU
(Rest 2:00)
2 ROUNDS:
3 Push Jerks (105/75)
6 K2E
15 DU, 30 DU Taps, or 30 SU