Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
10 PVC PT
10 PVC ATW
Then 1 Round:
8 Scap Pull-Ups
6 Tuck-Ups
4 Up-Downs
8 Kipping Swings
6 V-Ups
4 Burpees
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Muscle Clean
10 Alt Elbow Punches
3 Hang Power Clean
3 Push Press
3 Jerks
Power Clean + Jerk (15:00 to build to a challenging set of 3!)
Metcon (Time)
20 Rounds (15:00 time cap):
1 Power Clean & Jerk (135/95)(RX+185/135)
2 Up-Downs Over Bar
3 TTB
**Doing Murph tomorrow? Scale back today’s WOD! Break a sweat, but don’t overdue it. Try 10 Rounds instead of 20.
FITTEST GOAL → Aiming for 10:00-12:00. These athletes should be moving fast! Very possibly some athletes will go sub 10:00 but you’ll have to get uncomfortable from the start. Hold the 2 Round per minute pace and you’ll have this locked in.
GROUP GOAL → Aiming for 12:00-15:00. The short reps will feel great and athletes will want to come out swinging, but keep in mind there are 20 rounds…pacing is crucial! Use the first 3-5 Rounds to get a better feel for the workout. You can pick up the pace moving forward and ideally punch it more in the second half. Weight for Power Clean & Jerk should be challenging since it’s only one rep, but form should not be compromised, even in round 20!
-Scaled-
20 Rounds (15:00 time cap):
1 Power Clean & Jerk (95/65)
2 Up-Downs Over Bar
3 K2E