CrossFit – Tue, Sep 27

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

5 Alt. Sit Through & Press

6 Bootstrappers

7 Cat Cows

8 Empty Barbell RDL

Then, 2 Rounds:

1/1 Turkish Getups

4 KB Deadlifts

8 KB Swings

Pausing Clean Deadlift + Clean Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Clean)

1 Rep of Pausing Clean Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

1-2-3-and so on…

Turkish Getup (53/35)(RX+70/53)

2-4-6-and so on…

Deadlift (185/135)(RX+255/175)

*Complete 12 KB Swings (53/35)(RX+70/53) after each full set.

PERFORMANCE GOAL → From a performance standpoint, we should be able to get 6-7+ Rounds on the day. Turkish Getups should be done efficiently and back-to-back. The Deadlifts should be fast singles. All KB Swings should be done unbroken today.

FITNESS GOAL → Athletes in this category should be able to finish 5-6+ Rounds today. Turkish Getups should be done in controlled and smooth attempts. Deadlifts should be completed in 2 Sets max. All KB Swings should be done unbroken so choose a weight that allows this!

-Scaled-

10 Min AMRAP:

1-2-3-and so on…

Turkish Getup

2-4-6-and so on…

Deadlift (135/95)

*Complete 12 KB Swings (26/18) after each full set.