Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Row @ Mod Pace
10 Push-Up to Down Dog
10 Cat Cows
10 Moose Antlers
10 Alt. V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerk (Hold Dip :02)
Split Jerk (1 x 1)
15:00 to build to a heavy single.
(Week 4 of 8)
Metcon (Weight)
16 Min EMOM:
Min 1 – 250m Row (:50 cap)
Min 2 – 10 HRPU*
Min 3 – 7 Push Jerks (95/65)(RX+135/95)
Min 4 – :45 Low Plank Hold
*Increase by 5-Reps Every Round.
Goal (Fittest) → Fittest should be pushing for RX+ weight on the Barbell and going unbroken. Each round you should be looking to add about :10 – :20 seconds due to the additional 5 Hand Release Push-Ups. Row should be done at :40 or under.
Goal (All) → Athletes should find weight that allows Push Jerks to be completed in 1 set with perfect form. Looking to add about :10-15 seconds to each round as the Hand Release Push-Ups progress. Row should be done by :50 mark.
-Scaled-
16 Min EMOM:
Min 1 – 200m Row (:50 cap)
Min 2 – 10 HRPU*
Min 3 – 7 Push Jerks (85/60)
Min 4 – :30 Low Plank Hold
*Increase by 2-Reps Every Round.