Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
5 Inch Worms
Then 2 Rounds:
5 RDL*
10 MB G2OH
5 Good Mornings*
10 Alt. Lunges (RD2: Front Rack Lunges*)
2 Rope Walks
Front Rack Lunge (3 x 6 AHAP)
*6 total reps, alternating legs each rep.
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 5 Deadlifts (185/135)(RX+225/160)
MIN 2 – 15 Burpees
MIN 3 – 15 Ball Slams (20/14)(RX+40/25)
MIN 4 – Max Rope Climbs
(Score is Total Reps of Rope Climb)
Goal (Fittest) → Fittest athletes should be picking a challenging weight on deadlift that really forces them to focus on the mechanics. Burpees and Ball Slams should be done in less than :45 seconds today. Should be shooting for 3+ Rope Climbs.
Goal (All) → All athletes should find a challenging yet repeatable weight for the Deadlift. Up-Downs and Ball Slams should be completed in in less than :45 seconds. We should see a repeatable effort on the Rope Climbs/Walks today, about 1-3 per minute.
-Scaled-
16 Min EMOM:
MIN 1 – 5 Deadlifts (115/85)
MIN 2 – 12 Up-Downs
MIN 3 – 15 Ball Slams (14/10)
MIN 4 – Max Rope Walks
(Score is Total Reps of Rope Walk)