Beacon MMA & CrossFit Turbocharged – CrossFit
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