Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Down Dog Calf Stretch

20 JJ

1:00 Jump Rope

10 Alt. Box Step Ups

1:00 Bootstrappers

Then, 2 Rounds:

8 Paused Jump Squats

8/8 DB Sumo Deadlift

8/8 DB Upright Row

8/8 DB Arnold Press

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 15:00 RUNNING CLOCK…

Build to a Max Height Box Jump!

Metcon (AMRAP – Reps)

WOD 1:

10 Min EMOM

MIN 1 – 20 Alt. DB Snatches (50/35)

MIN 2 – :45 Max Alt. Bodyweight Reverse Lunges

(Score is Lowest Round of Lunges)

(Rest 3:00 b/t WOD 1 & WOD 2)
-Scaled-

WOD 1:

10 Min EMOM

MIN 1 – 20 Alt. DB Snatches (30/20)

MIN 2 – :30 Max Alt. Bodyweight Reverse Lunges

(Rest 3:00 b/t WOD 1 & WOD 2)

Metcon (AMRAP – Reps)

WOD 2:

5 Min AMRAP:

Complete as many reps of Complex* as possible in 5:00…

1 Rep =

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over (24/20)
WOD 2:

5 Min AMRAP:

Complete as many reps of Complex* as possible in 5:00…

Goal (All) → All athletes should be getting 18+ Alt. Lunges during the EMOM. Choose a weight that allows you to go unbroken, yet smooth, during the DB Snatches. Look to get 6+ of the Complex per minute during the AMRAP. Stay smooth and shake out quickly.