Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 JJ
8 Up/Down Dog
8 Hang Muscle Clean*
8 Alt. Elbow Punches*
1 Round:
20 Butt Kicks
8 Alt. Bird Dogs
6 Clean High Pulls*
6 Strict Press + :20 OH Hold after final rep*
1 Round:
20 High Knees
8 Hang Power Cleans*
4 Push Press*
4 Jerks*
Power Clean + Jerk (Build to a challenging weight for (2 + 1))
Metcon (Time)
FOR TIME:
2:00 ON / 1:00 OFF
100m Run
Max G2OH (115/80)(RX+155/105) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 G2OH are completed.
(Score is Total Time)
FITTEST GOAL → The fittest are looking to complete the workout in 5 rounds or less. That is sub 15:00. They are completing the run in :45 or less and immediately picking up that barbell for their first rep, trying to complete a rep or two before the first minute elapses. After which, the cadence in which they pick up their barbell for their C&J will remain consistent throughout the workout.
GROUP GOAL → All athletes are looking to complete the workout in 6-7 rounds or 18:00-21:00. They should complete their run in :55 or less. The challenge for these athletes will be to find a suitable pace that will allow them to keep moving WITH PERFECT FORM through the rounds.
-Scaled-
FOR TIME:
2:00 ON / 1:00 OFF
100m Run
Max G2OH (85/60) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 30 G2OH are completed.