Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
10 Paused Jump Squats
1:00 Up/Down Dog (w/ calf focus)
1:00 Jump Rope
Then, 2 Rounds w/ empty bar:
3 RDL
3 Clean High Pull
10 Alt. Elbow Punches
3 Hang Power Clean + Front Squat
3 Position Clean (3 sets of complex with no misses.)
-Position 1
-Above Knee
-Floor
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Weight for entire complex will be determined by what you can clean from the hip.
Metcon (Time)
IN TEAMS OF 2…
3 Rounds (16:00 cap):
400m Run
30 Hang Power Cleans (155/105)
200 Double Unders
*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Share reps as needed.
-Scaled-
3 Rounds (16:00 cap):
200m Run
20 Hang Power Cleans (95/65)
50 DU or 150 Single Unders
*Both Partners complete the 200m Run together. In the movement portion, P1 Works while P2 Rests. Share reps as needed.