Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Alt. Sit Through & Press
6 Bootstrappers
7 Cat Cows
8 Empty Barbell RDL
Then, 2 Rounds:
1/1 Turkish Getups
4 KB Deadlifts
8 KB Swings
Pausing Clean Deadlift + Clean Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Clean)
1 Rep of Pausing Clean Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
1-2-3-and so on…
Turkish Getup (53/35)(RX+70/53)
2-4-6-and so on…
Deadlift (185/135)(RX+255/175)
*Complete 12 KB Swings (53/35)(RX+70/53) after each full set.
PERFORMANCE GOAL → From a performance standpoint, we should be able to get 6-7+ Rounds on the day. Turkish Getups should be done efficiently and back-to-back. The Deadlifts should be fast singles. All KB Swings should be done unbroken today.
FITNESS GOAL → Athletes in this category should be able to finish 5-6+ Rounds today. Turkish Getups should be done in controlled and smooth attempts. Deadlifts should be completed in 2 Sets max. All KB Swings should be done unbroken so choose a weight that allows this!
-Scaled-
10 Min AMRAP:
1-2-3-and so on…
Turkish Getup
2-4-6-and so on…
Deadlift (135/95)
*Complete 12 KB Swings (26/18) after each full set.