Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Jumping Jacks
10 Scap Pull-Ups or Scap Ring Rows
10 Paused Jump Squats
5 Kipping Swings or Ring Rows
Then 2 Rounds:
10 PVC Pass Throughs
5 Muscle Cleans
10 Alt. Elbow Punches
5 Thrusters
3 Split Jerks (hold dip and catch :02)
Strict Press + Split Jerk (4 x (2 + 1) @ 85% of max Strict Press)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Goal (Fittest)* → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.
*Goal (All)* → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!
-Scaled-
15-12-9
Thrusters (75/55)
Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows
*Athletes can sub DBs (25/15) for barbell.