7/8/22 CrossFit (SEE ADJUSTED CLASS TIMES!)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

Partner Plate Race! (Best of 3)

Then, 1 Round:

4 Inch Worms

8 Bootstrappers

8 Alt. Bird Dogs

30 Single Unders

8 Barbell RDL

8 Up-Downs

8 Straight Leg Sit-Ups

Sumo Deadlift (4-4-4-4)

Metcon (AMRAP – Reps)

6 SETS:

MIN 1 – Max DU

MIN 2 – Max Burpees

MIN 3 – 6 Tempo Deadlifts (145/100)(RX+205/145)*

*Sumo or Conventional. Strict Adherence to a Tempo @ 2121

(Score is Total Reps of DU + Burpees)

FITTEST GOAL → Fittest should be shooting for 75-100+ Double Unders per round if very proficient. Should look to keep large set or go unbroken for the entire minute. For our Burpees we would like to see 13-16+ on the day. Stay true to the Deadlift Tempo!

GROUP GOAL → All athletes should be aiming for 40-60+ reps on the jump rope. Build controlled Sets, but try not to break too much. We would like to see 10-12+ Burpees/Up-Downs per round. Look to keep most all minutes of the Deadlift Unbroken, but maybe one additional break to preserve the Tempo. FORM IS PRIORITY!
-Scaled-

6 SETS:

MIN 1 – :45 DU/Attempts, DU Taps, or Single Unders

MIN 2 – :45 Up-Downs

MIN 3 – 6 Tempo Deadlifts (115/80)*

*Sumo or Conventional. Strict Adherence to a Tempo @ 2121