Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
Then, 1 Round:
10 Alt. PVC Lunge + Pass Through
8/8 DB Swings
10 PVC ATW
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
3 Position Snatch (mid thigh, below knee, floor) (3 x 1)
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
15 Cal Row (1:00 cap)
16 Alt. DB Snatch (35/20)(RX+50/35)
20 Alt. DB OH Lunges
20 Alt. High Plank DB Taps
PERFORMANCE GOAL → Athletes in this category should push the pace on the Row. When it comes to the other movements, smooth and steady while keeping the movements looking crisp and clean. Transitions between movements should be quick. 4-5+ Rounds is the goal for these individuals!
GROUP GOAL → Athletes in this category should hold a moderate pace on the Row, keeping it to 1:00 or less. For the DB Snatches, use a weight that allows multiple reps, 2 sets max. OH Lunges, focus on breathing and bracing, think of this movement like a moving Plank. 3-4+ Rounds is the athlete goal here!
-Scaled-
15 Min AMRAP:
15 Cal Row (1:00 cap)
16 Alt. DB Snatch (35/20)(RX+50/35)
20 Alt. DB OH Lunges
20 Alt. High Plank DB Taps