Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 Single Unders
10 Scap Pull-Ups
5/5 Single Leg Glute Bridges
1 Round:
20 High Jump Single Unders
10 Ring Rows
5/5 Single Leg DB RDL
1 Round:
20 DU or DU Attempts
10 Kipping Swings or Hollow Rocks
5/5 Single Arm DB Sumo Deadlift
Sumo Deadlift (5-4-3-2)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
50 Double Unders
10 Deadlifts (185/135)(RX+275/185)
7 MU
Goal (Fittest) → We are looking for our fittest to hold 2:30 each round. Some may start off ripping through this and come out with 2:00 Rounds but this may not be sustainable for the whole workout. Be smart about managing grip so they can maintain their MU for the whole workout.
Goal (All) → We are looking for athletes to hold 3:00 a round. Make sure loading on the barbell and scaling to the MU are appropriate. Whether they are cutting down reps or changing the gymnastics movement, they should complete them in 1-2 quick sets.
-Scaled-
12 Min AMRAP:
25 DU/Attempts or 75 Single Unders
10 Deadlifts (95/65)
7 Jumping MU or Up-Down Pull Ups or Ring Rows