Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
10 Partner Push Ups
Then 2 Rounds:
5 MB G2OH
10 MB Russian Twists
5/5 DB Muscle Clean + Press
Then 2 Rounds w/ PVC or Empty Bar:
10 Alt. Elbow Punches
3 Split-Stance Strict Press
3 Split Jerks (Hold Split :02)
Strength
Split Jerk (2-2-2-2-2)
*Start Moderate-Heavy and build to Heavy.
(Week 5 of 9)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
10 Alt. DB Clean & Jerk (35/20)(RX+50/35)
200m Run
15 Push Ups
20 Alt. Lateral Slam Balls (20/14)
PERFORMANCE GOAL → These athletes should be aiming for 4.5-5.5 rounds. Grab those RX dumbbells and keep the Clean & Jerks smooth and unbroken. Sprint the run in under 1:00 and knock out an unbroken set of Push-Ups. One set of Lateral Ball Slams as fast as possible!
GROUP GOAL → Athletes in this category are aiming for 3.5-4.5 rounds. Find a DB that allows smooth Clean & Jerks in one set. Keep the run to 1:00 max and Push-Ups to 2-3 quick sets. Find a smooth pace for Lateral Ball Slams.
-Scaled-
15 Min AMRAP:
10 Alt. DB Clean & Jerk (25/15)
100m Run
15 Band-Assisted Push Ups
20 Alt. Lateral Slam Balls (14/10)