Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Up Downs
:20 Tuck Hold
10 Scap Push Ups
5/5 SA DB Bent Over Row
1 Round:
:20 Active Bar Hang
10 Alt. High Plank Shoulder Taps
10 Alt. Single DB (No Push Up) Renegade Rows
1 Round:
:20 K2E
10 Alt. Single DB Up-Downs
5 Push Ups on DBs (use two DBs, one for each hand)
10 DBL DB Swings
Bench Press (3 x 6 @ 90% of 6RM)
*Pause :02 first 3 reps
*6RM established 12/29/21
Metcon (Time)
3 Rounds (18:00 time cap):
10 TTB
20 DBL DB Hang Power Clean (35/20)(RX+50/35)
10 TTB
10 DB (No Push-Up) Renegade Rows*
10 TTB
5 DB Devil’s Press
*1 Rep = Row L + Row R
(Rest 1:30 b/t Rounds)
Goal (Fittest) → Fittest can be seen near the 14:00 window in today’s Gripper. Variance in time depending on whether or not they are keeping their TTB’s unbroken and challenging themselves to unbroken on the DB’s! If they’re able to manage that, then the added challenge will be to keep transitions/rests to no more than 10 seconds!
Goal (All) → Finish by 18:00 by trying to average a 5:30 pace per round. Keep to two sets max per TTB/K2E set, and loads you can easily manage per DB movement. Pick your poison on whether you want to hang onto the Rig longer or onto the DB’s more.
-Scaled-
3 Rounds (18:00 time cap):
10 K2E
15 DBL DB Hang Power Clean (20/15)
10 K2E
10 DB (No Push-Up) Renegade Rows*
10 K2E
5 DB Devil’s Press
*1 Rep = Row L + Row R
(Rest 1:30 b/t Rounds)