Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Cal Row
10 Alt. Box Step Ups
10 Scap Pull Ups
5 DBL DB Up-Downs
Into…
1 Round:
10 Cal Row
10 Alt. Box Step Overs
10 Kipping Swings
5 DBL DB Snatches
Kettlebell Clean (10 minutes of practice!)
Beginners: Assisted Clean (using free hand)
Intermediate/Advanced: Flow… Swing – Swing Pull – Clean
https://www.instagram.com/p/B8aBvhGJ5iD/
ADV: DBL KB Clean x 5 AHAP
Metcon (Time)
PARTNER “REINDEER GAMES”
IN TEAMS OF 2…
FOR TIME:
150 Pull-Ups
100 Alt. DB Box Step Overs (50/35)|(24/20)
50 DB Devil’s Press
*Partner 1 works on the reps, while Partner 2 accumulates Calories on Rower. Athletes may split work as needed.
**Score is Time. Teams subtract the total Calories accumulated as seconds from their time. For example if 150 Calories are complete, they will subtract 150 seconds from their time.
Goal (Fittest) → ~23:00 for our bodyweight ninjas and rower bruisers! Big unbroken sets on the Pull Ups and steady quick transitions on the DB work!
Goal (All) → Fight to finish under the 25:00 mark. Choose a DB weight that allows you to keep steady cadence from rep to rep and allows you to keep to unbroken sets in whatever rep number you choose to hold. Consistent pace on rower to accumulate Calories, but not too hard! Use this time to catch a little breath!
-Scaled-
IN TEAMS OF 2…
FOR TIME:
100 Jumping Pull-Ups or Ring Rows
100 Alt. DB Box Step Overs (30/20)|(18/12) or Bodyweight Step Overs
50 DB Devil’s Press