Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Junkyard Dog Warm Up:
5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs
Then, 1 Round:
10 Alt. Cossack Squats
8 Alt. Samson Stretch
6 Bootstrappers
4 Tempo Air Squats (:04 each direction)
Then, 1 Round w/ PVC or Empty Barbell:
3 Bear Complex
Clean (3 x 3 @ 70-75% of 1RM Clean)
*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect!
(Week 7 of 8)
Metcon (Time)
“Cloudkicker”
4 Rounds:
7 Bear Complex (95/65)(RX+115/75)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
Goal (Fittest) → Fittest athletes should aim to finish this sub 12-13:00. This comes down to who is willing to push the run harder, because these athletes will all be keeping the barbell unbroken.
Goal (All) → Athletes should aim to keep this one under 15-16:00. Keep barbell light and focus on smooth transitions. Keep the run consistent!
-Scaled-
4 Rounds:
7 Bear Complex (45/35)
200m Run