Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
10 Up-Downs
10 Alt. Curtsy Squats
Then 2 Rounds:
5/5 DB Deadlift
5 Straight Leg Sit Ups
5/5 DB High Pull
5 Alt. DB Snatches
Deadlift (1×5 @ 85%)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 2.
(Week 5 of 9)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
20 Alt. DB Snatches (35/25)(RX+50/35)
20 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
FITTEST GOAL → Fittest should be shooting for 4+ Rounds on the day. Unbroken DB Snatches, possibly breaking up into 2 sets towards final minutes of workout. Our Sit-Ups should be smooth and fast throughout. Lateral Box Step-Overs will take some time, but key is to keep moving consistently.
GROUP GOAL → All athletes should be completing 3-3.5+ Rounds on the day. Break Up DB Snatches early, shooting for two quick sets with a little shake out at the midway point. Sit-Ups should be completed fairly controlled with maybe a big breath shakeout. Our Lateral Box Step-Overs will require an appropriate height box to keep a steady pace.
-Scaled-
15 Min AMRAP:
20 Alt. DB Snatches (30/20)
20 Sit-Ups or Tuck Ups
20 Alt. Lateral Box Step-Overs (18/12)