Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

20 HK

20 BK

20 Mt. Climbers

50m Walk on Heels

50m Walk on Toes

Then, 2 Rounds:

12 DBL DB Seesaw Row

30 Single Unders (RD2: DU/Attempts)

6/6 DB Goblet Split Squat

6 Hand Release Push-Ups

Strength

Bench Press (5-5-5-5-5)

Metcon

Metcon (Time)

FOR TIME (20:00 cap):

800m Run

100 DU

30 Alt. DB Farmer Lunges (35/20)(RX+50/35)

15 DB Renegade Rows*

400m Run

75 DU

20 Alt. DB Farmer Lunges

10 DB Renegade Rows

200m Run

50 DU

10 Alt. DB Farmer Lunges

5 DB Renegade Rows

*1 Rep= Push-Up + Row (R) + Row (L)

PERFORMANCE GOAL → Should be shooting for 17:00 minutes or less today. This would mean we are keeping the Runs under 4:00, 2:00, and 1:00 minute. Limited number of Sets needed for the Double Unders. All DB Farmer Lunges unbroken and DB Renegade Rows completed under 2 Sets.

FITNESS GOAL → Look to complete between 18:00 – 20:00 minutes on the day. Runs should be right at 4:00, 2:00 and 1:00 minute. Try to complete the Double Unders in no more than 4,3, and 2 Sets. Both DB movements should be done in 2 Sets.

FOR TIME (20:00 cap):

600m Run

50 DU or 100 DU Taps or 100 SU

30 Alt. DB Farmer Lunges (20/15)

15 DB Renegade Rows*

300m Run

35 DU or 75 DU Taps or 75 SU

20 Alt. DB Farmer Lunges

10 DB Renegade Rows

100m Run

25 DU or 50 DU Taps or 50 SU

10 Alt. DB Farmer Lunges

5 DB Renegade Rows

*1 Rep= Push-Up + Row (R) + Row (L)