Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Push-Up to Down Dog
20 Mt. Climbers
Then 2 Rounds:
5/5 DB Strict Press
:30 Single Unders
Then 1 Round:
5/5 Single Arm DB Push Press
10 Alt. Single Arm Split Jerks (Bodyweight, no DB!)
Push Press (5-5-5-5)
Build to a challenging load for 5 reps.
*Compare to 1/5/22 results.
Metcon (Time)
10 Rounds:
35 DU or 7 Burpees Over DB
7/7 Single Arm DB Split Jerks (35/25)(RX+50/35)
Goal (Fittest) → Sub 12:00. This is cooking on the DU/Burpees and unbroken on the DB Split Jerks with minimal transitions from side to side.
Goal (All) → Sub 15:00 should be doable for absolutely everyone. Pick a DU/Burpee option that takes no more than :45 seconds. Smooth, controlled reps on the DB Jerks, using weight that allows perfect form even when tired!
-Scaled-
10 Rounds:
35 DU Taps or 70 SU, or 7 Up-Downs over DB
7/7 Single Arm DB Push Jerks (25/15)