Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups (RD2: Push Ups)
Then, 2 Rounds:
20 Big-Jump Single Unders or 20 Double Unders
10 KB Deadlifts (controlled eccentric!)
10 KB Upright Row (Two-handed)
Bench Press (1 x 5)
12 Min to Build to a Heavy 5-Rep Bench Press!
Metcon (Time)
IN TEAMS OF 2…
FOR TIME (20:00 cap):
200 Double Unders
100 Push-Ups
150 KB Swings* (70/53)|(53/35)
100 Push-Ups
200 Double Unders
P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Hig or Low Plank. If KB touches the ground, both partners must stop workout and run 100m.
*Use a KB weight that allows the 75 to be completed in 3-4 sets.
-Scaled-
IN TEAMS OF 2…
FOR TIME (20:00 cap):
100 Double Unders or 200 Single Unders
75 Band Assisted Push-Ups
150 KB Swings* (26/18)
75 Band Assisted Push-Ups
100 Double Unders or 200 Single Unders
P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner may completely rest (NO PLANK HOLD FOR BEGINNERS!). If KB touches the ground, both partners must stop workout and run 100m.