Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Paused Jump Squats
8 PVC Cuban Press
Then, 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Clean High Pull
3 Muscle Cleans
10 Alt. Elbow Punches
3 Thrusters
3 Jerks (Hold catch :02)
Strength
Clean and Jerk (2-2-2-2)
This is a Deload Week. Start Light and build to Moderate (about 70-75% of 1RM). Option to Power or Squat Clean.
(Week 8 of 9)
Metcon
Metcon (Time)
“Cloudkicker”
4 Rounds:
7 Bear Complex* (75/55)(RX+115/75)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
PERFORMANCE GOAL → Athletes in this category should be shooting for 13:00 – 14:00 or less. Runs should be fast and under 2:00 minutes. Bear Complex should be Unbroken and under 1:00.
FITNESS GOAL → These athletes should aim for 14:00 – 16:00 today. Keeping the Bear Complex to no more than 2 Sets. Technique is key! Aim for the Run to be done at 2:00 or just under 2:10.
-Scaled-
4 Rounds:
5 Bear Complex (55/40)
200m Run
Last seen 4/15/22