Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

Then 2 Rounds w/ Light-Moderate KB

3/3 KB Deadlift

3/3 KB Swing

3/3 KB Strict Press

3/3 KB Push Press

Push Press (3 x 4 @ 75-80% of 1RM Jerk)

(Week 5 of 8)

Metcon (Time)

4 Rounds:

15 KB Swings (53/35)(RX+70/53)

10 TTB

21 Alt. OH Lunges (45/25)

200m run

Goal (Fittest) → The goal for the Fittest is going to be 10:00-14:00 or faster. Focus on keeping a pace you can maintain for the first few Rounds and pick it up towards the end. 2:30-3:30 Rds is the pace to hold. Steady pace and quick transitions are key!

Goal (All) → The goal for all of our athletes is to finish this workout in 12:00-16:00 or faster. This workout is a continuous GRIND we are trying to find a challenging pace, but one we can hold for the whole workout. A 3:00-4:00 per Round pace is where you want to be at.
-Scaled-

4 Rounds:

15 KB Swings (26/18)

10 K2E

21 Alt. OH Lunges (15/5)

200m run