Beacon MMA & CrossFit Turbocharged – CrossFit
20 JJ (RD2: Front Jacks)
10 Alt. Cossack Squats
8 Ring Rows
8 Alt. Samson Lunges
8 Kipping Swings or Jumping Pull Ups
6 PVC Kang Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
Front Squat (6-6-4)
*Start Moderate-Heavy and build to Heavy.
(Week 4 of 9)
Thrusters, 95# / 65#
PERFORMANCE GOAL → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.
GROUP GOAL → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!
Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows
*Athletes can sub DBs (25/15) for barbell.