Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
20 JJ
20 Front Jacks
:20 Walk on Toes
:20 Walk on Heels
10 Paused Jump Squats
10 Up-Downs
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Push Press (:03 eccentric w/ high elbows!)
3 Strict Press
3 Front Squats (Pause :02)
Strict Press (4 x 3 @ 80-90% of max Strict Press)
Metcon (Time)
For Time:
800m Run
30 Thrusters (115/75)
30 Burpees Over Bar
Goal (Fittest) → Fittest should be completing this under 7:00 minutes. Run has to be under 3:40. Some of the Fittest should even be going for that 3:30 goal. Thrusters should be unbroken and picked up almost immediately after the Run. Push that threshold on the Burpees Over the Bar. Should not want to move as fast as you have to in this last section.
Goal (All) → All athletes should be shooting for under 9:00 minutes. Keep Run to 4:00 max. Thrusters we are looking to complete in 2-3 sets. Keep weight manageable and focus on form. Smooth, consistent pace on Burpees/Up-Downs.
-Scaled-
For Time:
400-600m Run
30 Thrusters (75/55) or DB Thrusters (30/20)
30 Up-Downs Over Bar