Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Jump Rope
10 PT
10 ATW
8 Scap Pull-Ups or Scap Ring Rows
8 Kipping Swings or Hollow Rocks
8 Air Squats
Then 2 Rounds 5 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat (Pause :02)
Overhead Squat (4 x 3 @ 60-70% of 1RM)
*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week before testing a new max next week!
(Week 7 of 8)
Metcon (Time)
6 Rounds:
35 Double Unders
25 Air Squats
10 TTB
*After every EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.
Goal (Fittest) → Fittest should be looking to go sub 12:00 minutes here. All movements should be unbroken. Make sure to take on the challenge of the Unbroken Double Unders! Runs today should be well under :45 seconds.
Goal (All) → All athletes should be completing under 14:00 minutes. Let’s see those Double Unders/Attempts! If Single Unders, we’re aiming for no more than 2 sets. Air Squats should be smooth and fast. Keep the K2E to no more than 2 sets here. Runs should be done under 1:00 minute.
-Scaled-
6 Rounds:
17 DU/Attempts or 50 Single Unders
25 Air or Box Squats
10 K2E
*After every EVEN NUMBER round (2,4,6) complete a 100m Run. Workout ends with 100m run.