Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
5 Slow Wall-facing Squats
Then 1 Round:
8/8 BW Split Squats
8 KB Deadlifts
8/8 Single-Arm Ring Rows
8 KB Swings
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
High Hang Power Snatch
High Hang Power Snatch + Hang Power Snatch ((1 + 1))
High Hang = Position 1
*Start Light and build to Moderate.
(Week 3 of 9)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
10 Hang Power Snatch (75/55)(RX+95/65)
20 Alt. Jump Lunges
20 KB Swings (53/35)(RX+70/53)
10 C2B Pull-Ups
PERFORMANCE GOAL → For these athletes, we should be shooting for 6-6.5+ Rounds. Transitions will have to be quick to make this happen and the higher rep movements should be tackled with haste. Everything for these athletes should be unbroken and, if they really push, they might dip into the 7th round!
GROUP GOAL → Athletes in this Category should aim for 4.5-5+ rounds. Hang Power Snatch should be light enough to start the workout unbroken, breaking up into 2 sets max in the later rounds. The same applies to our KB Swings. Lunges will take roughly 1:00, and the Pull-Ups should be done unbroken or in 2 quick sets towards the end of the workout!
-Scaled-
16 Min AMRAP:
10 Hang Power Snatch (65/45) or Alt. DB Snatches (30/20)
20 Alt. Lunges (no jump!)
20 KB Swings (26/18)
10 Jumping C2B Pull-Ups, Pull-Ups or Ring Rows