Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
12 Alt. Groiners
6 Alt. Box Step Ups
12 Hollow Rocks
6/6 Single Arm Ring Rows
12 Box Jumps
6 Up-Downs
Then, 2 Rounds w/ PVC or Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
Hang Power Clean (2-2-2-2-2)
*Start moderate, build to a challenging double.
*Pause :02 at knee.
Metcon (Time)
3 Rounds:
35 Box Jump Overs (24/20)
25 C2B Pull-Ups
15 Up-Downs
5 Hang Power Clean (145/100)(RX+205/145)
FITTEST GOAL → Fittest should be looking to complete today in 16:00 – 18:00 minutes. Look to move quickly through the Box Jump Overs. Chest to Bar Pull-Ups we would like in 2-3 Sets or less. Up-Downs should remain fairly fast and used to mentally prepare for the Barbell. Should be able to complete the Hang Power Clean in 2 Sets and perhaps 3 Sets on the final Round.
GROUP GOAL → All athletes are shooting to complete by 18:00 – 20:00 minutes today. Box Jump/Step Overs should be smooth and consistent. Our Pull-Up variation should be completed in 3-4 Sets. Up-Downs are steady yet consistent as well. Challenge yourself with a heavier barbell today as long as form can stay perfect. Hang Power Cleans should be completed in 1-2 sets.
-Scaled-
3 Rounds:
25 Box Jump/Step Overs (18/12)
15 Jumping Pull Ups or Ring Rows
10 Up-Downs
5 Hang Power Clean (95/65)