Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

3 Rounds:

1:00 Row Easy → Moderate → Moderate+

10 Straight Leg Sit-Ups

10 Scap Ring Rows → 5 Tempo Ring Rows @ 30X1 → 10 Ring Rows

10 Alt. Reverse Lunges → Alt. Forward Lunges → Alt. KB Goblet Lunges

Gymnastics

Muscle-ups (Learn/Practice the skill!)

Option 1:

1 Kipping Swing + 1 Hips to Rig + 1 Muscle-Up

Or…

Option 2:

2 Kipping Swings + 1 Pull-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

25 Cal Row or 400m Run

20 DBL KB Front Rack Lunges (53/35)

15 Sit-Ups

*Every 1:30 including 0:00, complete 3 Muscle-Ups.

PERFORMANCE GOAL → 4.5 rounds on the day for these athletes. They will perform the row/run in :90 or less, the Lunges unbroken in under a minute, and the Sit-Ups done in under :30. The MUs will be unbroken with fast transitions to and from the Rig.

FITNESS GOAL → 3.5 rounds for athletes in this category. They will perform the row/run in 2:00 or less, the Lunges in two sets in around a minute, and the Sit-Ups done around :30-:40. The MU (or scaled Option) will be 1-2 sets with a smooth transition to and from the Rig.

 -Scaled-

18 Min AMRAP:

20 Cal Row or 200m Run

20 DBL KB Front Rack Lunges (35/26)

15 Sit-Ups or Tuck-Ups

*Every 1:30 including 0:00, complete 3 MU Option.

MU Option 1: Up-Down Jumping Muscle-Up

MU Option 2: Up-Down Jumping Pull-Up or C2B Pull-Ups