Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Alt. Box Step Overs
10 Alt. SL V-Ups
5 Box Jumps
5 V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Clean High Pull
3 Hang Power Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
Clean Pull + Power Clean (4 x 2 Reps of Complex @ 80-85% of 1RM Clean)
*Quick Rest b/t Reps & Rest as Needed b/t Sets.
*Each Rep = 1+1.
(Week 2 of 8)
Metcon (Time)
3 Rounds:
400m Run
10 Hang Power Clean (95/65)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)
Goal (Fittest) → Fittest should be looking to complete 13:00 minutes or less. Run should be completed in under 2:00 minutes here. All variations of the Hang Clean (Power & Squat) should be fast and unbroken. No rest during the Sit-Ups besides trying to shake out those Legs. Keep the Box Jumps smooth and fast here.
Goal (All) → All athletes should be looking to complete between 14:00-16:00 minutes today. Run should be completed in no more than 2:15 today. Break up the Cleans into two sets. Keep the Sit-Ups and Box Jumps/Step Ups steady here.
-Scaled-
3 Rounds:
200m Run (2:15 cap)
10 Hang Power Clean (65/45)
20 Sit-Ups or Tuck Ups
10 Hang Squat Clean or 5 Hang Power Clean + 5 Front Squat
10 Box Jumps or Alt. Step Ups (18/12)