Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Row (Easy-Moderate Pace)
10 Air Squats (Pause :02)
5/5 SA DB Arnold Press
5 Push-Up to Down Dog
Then, 2 Rounds:
10 Cal Row (Moderate-Mod+ Pace)
20 Mt. Climbers
5/5 SA DB Push Press
2 Wall Walks
Push Press (5-5-5-5)
Or
HSPU
Learn the Skill!
Handstand Push-ups (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
Metcon (No Measure)
16 Min EMOM:
Min 1 – 5 Strict HSPU (RX+ 7-10 reps)
Min 2 – 10 Alt. Pistols
Min 3 – 15 Cal Row
Min 4 – 20 Jump Squats
-Scaled-
16 Min EMOM:
Min 1 – 5 Box HSPU or Pike Push Ups or 7-10 DB Strict Press (30/20)
Min 2 – 10 Alt. Pistols to Box
Min 3 – 12 Cal Row
Min 4 – 15 Jump Squats or Air Squats