Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 HK (RD: 30 BK)
10 Slow KB RDL
8 Tuck-Ups (w/ :01 Hold in Tuck)
Then, 2 Rounds:
6/6 Single Arm KB Swings
:15 Active Bar Hang (RD2: 8 Scap Pull-Ups)
2 Rope Walks
Rope Climb (Learn the skill!)
If proficient…
4 SETS:
6/6 SA DB Row AHAP
Superset w/ 6 DB Pullovers AHAP
-Rest As Needed b/t Sets-
Metcon
Metcon (Distance)
5 SETS:
ON A 4:00 RUNNING CLOCK…
30 Alt. SA KB Swings (53/35)
3 Rope Climbs
Max Distance Run/Sprint w/ Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Distance Ran)
PERFORMANCE GOAL → These athletes should be averaging 200-400m of running each set. Swings unbroken, and Rope Climbs sub 1:00.
FITNESS GOAL → Athletes in this category should be averaging 100-200m of running each set. Swings should be mostly unbroken, 2 sets max, and Rope Climb Option should take 1:00-1:15.
-Scaled-
5 SETS:
ON A 4:00 RUNNING CLOCK…
20 Alt. SA KB Swings (26/18)
3 Rope Climb Options*
Max Distance Run w/ Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Distance Ran)
*Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
*Rope Climb Option 2: Rope Walk