Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
8 Good Mornings (RD2: 2 RDL)
8 Ring Rows
6/6 Single Leg Glute Bridges
4 Cat Cows
Then 1 Round:
100m Run
10 Supermans
8 Scap Pull-ups
8 Kipping Swings
8/8 Single Leg RDLs (Bodyweight)
Strength
Romanian DeadLift (RDL) (10-8-6)
Start Light-Mod and build to Moderate-Heavy.
Metcon
Metcon (Time)
“Ripcord”
4 Rounds (18:00 time cap):
15 C2B Pull-Ups
15 Deadlifts (135/95)(RX+185/125)
400m Run
PERFORMANCE GOAL → These athletes will look to complete this workout sub 14:00-15:00. The Chest to Bar Pull-ups should be completed in 1-2 quick sets. Deadlifts in 1-2 sets as well. The run should be completed in 1:50-2:00.
FITNESS GOAL → Athletes in this Category will look to complete this workout within 15:00-18:00. The Pull-ups should be completed in 2-3 sets. Deadlifts completed in 1-3 sets. The run should be completed in 2:00-2:15.
-Scaled-
4 Rounds (18:00 time cap):
15 Jumping Pull-Ups or Ring Rows
15 Deadlifts (105/75)
200m Run