Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. PVC PT Lunges
10 Air Squats (Pause :02)
10 Supermans
8 Scap Pull Ups (RD 2: V-Ups)
Then 2 Rounds:
3 Snatch-Grip Deadlifts
3 Muscle Snatch
3 BTN Push Press
3 OH Squats
8 Kipping K2E
*Perform barbell movements w/ PVC or Empty Bar.
Pausing Snatch Deadlift + Snatch Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Snatch )
1 Rep of Pausing Snatch 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 (Time)
“Double Down”
4 Rounds (18:00 time cap):
22 TTB
11 OH Squats (115/80)(RX+155/110)
Each time you break during a set of 22 TTB*, perform 10 Jump Squats to 6″ Target. Each time you break during a set of 11 OHS*, perform 5 Up-Downs Over Bar.
*No penalty when finishing the set.
PERFORMANCE GOAL → These athletes will look to complete this workout within 13:00-16:00. Toes to Bar should be completed in 1-3 sets. Overhead Squats should be completed unbroken.
GROUP GOAL → Athletes in this category will look to complete this workout within 15:00-18:00. TTB/K2E should be completed in 2-4 sets at most. Overhead Squats should be completed unbroken so weight should be adjusted to allow for this!
-Scaled-
4 Rounds (18:00 time cap):
22 K2E
11 OH Squats (85/60) or Front Squats
Each time you break during a set of 22 K2E*, perform 7 Jump Squats. Each time you break during a set of 11 OHS*, perform 3 Up-Downs Over Bar.
*No penalty when finishing the set.