Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
8 Alt. Groiners
8 Alt. Box Step Ups (RD2: Box Jumps)
8 Ring Rows
:15 Active Bar Hang
8 RDL
8 Hollow Rocks (RD2: Kipping Swings)
8 Up Downs
:15 Alt. High Plank Shoulder Taps
Weighted Pull-ups (8-8-6-6*)
2 x 8, 2 x 6 AHAP
*Superset with 3-5 “Perfect” reps of Deadlift…starting Moderate and building to your workout weight.
Metcon (Time)
FOR TIME (15 Min cap):
50 C2B Pull-Ups
50 Deadlifts (135/95)(RX+185/135)
50 Box Jumps (24/20)
50 Alt. DB Cleans (50/35)
Goal (Fittest) → Fittest should be looking to go 12:00 minutes or less. Look to keep the Chest to Bar Pull-Ups to 7-10 Reps. Deadlifts should be done in no more than 3 Sets. Fast consistent pace on the Box Jumps and no more than 2 Sets on the Alt. DB Power Cleans.
Goal (All) → All athletes should be right under 15:00 minutes. Look to keep the Chest to Bar Pull-Ups to 3-5 Reps. Keep the Deadlifts to 4 Sets or less. Box Jumps should be steady and consistent. Alt. DB Power Cleans should be done in 2-3 Sets. Ideally pushing for larger Sets.
-Scaled-
FOR TIME (15 Min cap):
35 Band-Assisted or Jumping Pull-Ups or Ring Rows
35 Deadlifts (95/65)
35 Box Jumps or Alt. Step Ups (18/12)
35 Alt. DB Cleans (30/20)