Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Bootstrappers
:20 Single Unders
10 DB Goblet Squats
:20 High Jump Single Unders
5/5 DB Push Press
:20 DU / Attempts
6 Single DB Thrusters
Then, 2 Rounds w/ PVC or Empty Bar:
3 RDL (Pause :02)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (from Pos. 1 “High Hang”)
3 Push Press
3 Jerks
Clean and Jerk (1 x 1)
Build to a Heavy 1-Rep Clean & Jerk
(Week 1 of 9)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
12 DB Thrusters (35/25)
36 DU
*Every 1:00 including 0:00 complete 1 Clean and Jerk (85% of 1-Rep Clean & Jerk).
PERFORMANCE GOAL → These athletes should complete 8-10 rounds of this workout. The goal is to stay unbroken throughout the DB Thrusters and Double Unders, and be able to step up to the barbell and complete a strong C&J before getting right back to the wall. Looking for almost EMOM type volume.
GROUP GOAL → Athletes in this category will look to complete 6-8+ rounds. Choose a weight that allows unbroken DB Thrusters and a Jump Rope option that can be done fast! The goal is to complete at least one full movement (DB Thruster or DU) before making their way back to the barbell. Keep the barbell light-moderate and focus on a tight setup before completing your C&J. (Power Clean option)
-Scaled-
12 Min AMRAP:
12 DB Thrusters (25/15)
18 DU or 36 DU Taps or 50 Singles
*Every 1:00 including 0:00 complete 1 Clean and Jerk (95/65).