Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
Then 2 Rounds:
5 Straight Leg Sit-Ups
5 Scap Push Ups + 10 Alt. High Plank Shoulder Taps
10 Glute Bridges
5 Push Up to Down Dog
5 Deadlifts (:03 eccentric)(empty bar)
Deadlift (15 minutes to build to a heavy triple!)
Metcon (Time)
3 Rounds:
ON A 6:00 RUNNING CLOCK…
40 Sit-Ups
40 Push-Ups
15 Deadlifts (185/135)(RX+255/175)
(Score is Slowest Round)
*Goal is to have at least :30 rest b/t rounds.
Goal (Fittest) → Fittest should look to push the 4:00 per round range. This is easily attainable should the individual have a high capacity and quick recovery when it comes to their Push Ups. Sit-Ups will take roughly 1:00, Push-Ups around 1:30, and Deadlifts should be completed in two quick sets.
Goal (All) → Everyone should be around the 5:00 range to allow for some rest before the next round. Sit Ups should take 1:30, Push Ups will take 2:00-2:30, and Deadlifts should be kept at weight that allows completion in 2-3 sets at. Goal is to have at least :30 rest between sets as fatigue creeps in!
3 Rounds:
4:30 AMRAP…
15 Sit-Ups
15 Push-Ups
7 Deadlifts (95/65)
*Rest 1:30 before next round.