Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Down Dog Calf Stretch
Partner Plate Race!
Then 2 Rounds 8 Reps:
Alt. Box Step-Ups
Alt.Groiners
RDL*
Cat/Cow
Scap Push-Ups
Glute Bridges
Deadlift (3-3-3-3)
*Build to a challenging triple, but don’t overdue it! Save some in the tank for the workout. For most athletes, this will be a great test to see what we can handle in the WOD.
Metcon (Time)
10 Rounds (16:00 time cap):
3 Deadlifts (185/135)(RX+275/185)
6 Up-Downs Over Bar
12 Box Jumps (24/20)
PERFORMANCE GOAL → These Athletes should be looking to complete the body of work in 14:00 minutes or less. Be able to walk right up to the Deadlift every time and start moving. Up-Downs should be performed quickly with a fast jump and transition. Look to move fast though the Box Jumps. Rounds should look to be about 1:15 or less.
GROUP GOAL → Athletes in this category should be looking to complete the WOD in 16:00 minutes or less. Three perfect singles on the Deadlifts, with a quick pause and brace before each rep. Our Up-Downs should remain steady and with an alternative that allows us to move consistently. Our Box Jumps should be done smooth and controlled. Don’t be afraid to Step-Up if need be. Rounds will range from 1:20 – 1:35.
-Scaled-
10 Rounds (16:00 time cap):
3 Deadlifts (135/95)
6 Up-Downs
12 Box Jumps or Alt. Step Ups (18/12)