Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 Single Unders (RD2: High Jump Singles)
10 Alt. Tuck-Ups
8 Ring Rows
8 Alt. Box Step-Ups
1 Round:
:20 DU
10 V-Ups
6 Kipping Swings or Hollow Rocks
8 Alt. DB Goblet Box Step-Ups
Gymnastics
Muscle-ups
Intermediate/Advanced Athletes…
1.) 6 Min EMOM:
MIN 1 – 5-7 Kipping Swings
MIN 2 – 3-5 Strict Pull-Ups
*Complete on Bar or Rings.
2.) 3 SETS:
1 Kipping Swing
+
1 Kipping Hips to Bar/Ring
+
1 Muscle-Up
Beginners…
3-5 Feet-Elevated Ring Rows
3-5 Low Ring/Bar MU Transitions
Jumping MU
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
40 DU
20 Alt. V-Ups
10 Alt. DB Box Step-Ups (35/20)(RX+50/35)|(24/20”)
*Every 1:30 including 0:00 complete 1 Muscle-Up (RX+ Burpee MU).
PERFORMANCE GOAL → These athletes should aim for 7-8+ rounds, rarely tripping up on Double Unders and trying for unbroken V-Ups. Keep the Step-Ups unbroken to really pull away from the pack. The Burpee Muscle Up should take :10 or less.
FITNESS GOAL → Athletes in this category should aim for 5-6+ rounds. DU proficiency will be important today, along with grip strength to keep the Step-Ups unbroken or to two quick sets. The MU option of choice should take no more than :20.
-Scaled-
18 Min AMRAP:
20 DU, 40 DU Taps, or 40 Singles
20 Alt. Tuck-Ups
10 Alt. DB Box Step-Ups (20/15)|(18/12”)
*Every 1:30 including 0:00 complete 1 Jumping MU or Up-Down Pull Up.
Finisher
Week 2 of 4 — “Chad” Extra Credit
FOR QUALITY:
400/300 Alt. Box Step-Ups (24/20)*
*Weight Vest Optional
(No Measure)