Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 HK
10 Scap Pull-Ups or Scap Ring Rows
10 PVC PT (RD2: PVC ATW)
:20 Tuck Hold
2 Rounds:
20 JJ
10 Kipping Swings or Hanging Knee Raises
3 Muscle Cleans*
10 Alt. Elbow Punches*
3 Push Press*
3 Push Jerk* (Hold catch :02)
10 Tuck-Ups
*Empty Barbell
Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)
Metcon (Time)
FOR TIME (12:00 time cap):
400m Run
Immediately Into…
18-15-12-9
TTB
SH2OH (115/75)
Goal (Fittest)* → Sub 10:00. Get ahead on the run and keep the pace going. We want to see either all TTB unbroken or all S2OH unbroken. Possible low 8:00 or less for those that are going to tackle unbroken on both TTB and S2OH.
Goal (All)* → Aim to fall within 10-12 minutes. Start with a fast run and aim to run right into the K2E. For SH2OH, focus on consistent reps with solid form, breaking up into manageable sets right from the start.
-Scaled-
FOR TIME (12:00 time cap):
200m Run
Immediately Into…
18-15-12-9
K2E
SH2OH (75/55) or DB SH2OH (30/20)