Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

30 HK

30 BK

5 Inch Worms

Then 2 Rounds w/ PVC or Empty Bar:

5 RDL

5 Hang Power Cleans

10 Alt. Elbow Punches

5 Sumo-Stance good Mornings

Deadlift (5 x 5)

*Full :01 pause at the bottom of the Deadlift. No Touch-N-Go.

Working Sets should be Moderate-Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

8 Deadlifts (95/65)(RX+135/95)

6 Hang Power Cleans

200m Run

PERFORMANCE GOAL → Athletes in this category should aim to get get 6-7+ rounds. They will go unbroken on the DL and HPC. They won’t use any part of the run as recovery, but attack it and sprint back to the barbell for the next round!

FITNESS GOAL → These athletes should aim to get 4-5.5+ rounds. Break the DL up into 2 sets and then take a 10-15s rest before picking up the barbell to perform the HPC. Use the first 25-50m of the run to recover breathing and legs and then build pace from there.

-Scaled-

10 Minute AMRAP:

8 Deadlifts (75/55)

6 Hang Power Cleans

100m Run