Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
12 Alt. Step-Ups
10 Deadbugs
8 Bodyweight Jefferson Curls (https://www.youtube.com/watch?v=NFXqqvZGAHY)
6 Inch Worms
2 Rounds:
6 Box Jumps
6 Pike Push-Ups or Push-Ups
8 Barbell RDL
6/6 SL Glute Bridges
()
Deadlift (1 x 5 @ 85%)
1×5 @65%
1×5 @75%
1×5 @85%
*Deadlift Based off of 90% of Heavy 1-Rep
(Week 2 of 9)
Metcon (Time)
For Time (13:00 cap):
27-21-18
Box Jumps (24/20)
18-15-9
HSPU
9-6-3
Sumo Deadlifts (225/155)(RX+275/195)
FITTEST GOAL → Fittest athletes are looking to go 10:00 minutes or less. The Box Jumps should be done fairly fast and fluid despite the height. Our Handstand Push-Ups should be done in no more than 2 Sets. We are shortening the break time between these Deadlift Sets. They should also be completed in 2-3 Sets at max.
GROUP GOAL → All athletes are looking to go 10:00 – 13:00 minutes on the day. Box Jumps will be more on the steady side, not resting too long, but not staring at the Box. Our Handstand Push-Ups or variations should be done in 2-3 Sets. Our Deadlifts are very form-focused and should be completed in 3 Sets. You are definitely pausing a slight bit longer on these in order to properly brace and go.
-Scaled-
For Time (13:00 cap):
27-21-18
Box Jumps or Alt. Step Ups (18/12)
18-15-9
Pike HSPU or Seated DB Strict Press (30/20)
9-6-3
Sumo Deadlifts (135/95)