Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
6 Min EMOM:
MIN 1 – 12 Down Dog Calf Pedals + :30 Single Unders
MIN 2 – 12 Med Ball Squats + :30 Bootstrappers
MIN 3 – :30 Inch Worms (no PU) + 12 Hollow Rocks
MIN 4 – :30 DU or DU Taps + 12 Cat Cow
MIN 5 – 12 Med Ball Thrusters + :30 Overhead MB Hold
MIN 6 – :30 Med Ball High Pull + 12 Alt. SL V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL (Pause :02)
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Hang Power Cleans (hold catch)
3 Split Jerks
Clean and Jerk (Build to a Heavy 1-Rep)
(Week 8 of 8)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
40 DU (RX+ Unbroken)
30 Wall Balls (20/14)
20 TTB
Goal (Fittest) → Fittest should be looking to complete 4-4.5+ Rounds on the day. Double Unders should be unbroken and challenged for it. Look to complete the Wall Balls unbroken or add 1 very quick shakeout. Toes to Bar should be done in 2 Sets Max today.
Goal (All) → All athletes should be completing 3-4+ Rounds on the day. Double Unders should be completed in 2-3 Sets. Wall Balls should be done in no more than 2 Sets for today. Look to complete the TTB/K2E in no more than 3 Sets.
-Scaled-
13 Min AMRAP:
20 DU/Attempts, 40 DU Taps, or 60 Single Unders
30 Wall Balls (14/10)
20 K2E