Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
12 Alt. Knee Hugs
12 Alt. Toy Soldiers
10 Alt. Cossack Squats
10 Alt. Samson Lunge Stretch (https://www.youtube.com/watch?v=lQhBLId_y6s)
10 Scap Pull Ups or Scap Ring Rows
10 Box Dips
1 Round:
25 High Knees
25 Butt Kickers
:25 Walk on Toes
:25 Walk on Heels
10 Ring Rows
10 Kipping Swings or Hollow Rocks
10 Push Ups
Bench Press (3 x 8-10 AHAP)
*Tempo @ 21X1
Metcon (Time)
FOR TIME (15 min cap):
400m Run
30 Pull-Ups
20 Ring Dips (RX+ Hang Power Clean 135/95)
800m Run
15 Pull-Ups
15 Ring Dips (RX+ Hang Power Clean 135/95)
*Goal (Fittest)* → ~12:00. Big sets on the Pull Ups and Ring Dips/HPC if not unbroken.
*Goal (All)* → 15:00 for everyone. Runs should be approximately 2:00 and 4:00 respectively, Pull Ups and Dips should be larger sets but capped at 5 sets max in the 30, and 3 sets max for the 15.
-Scaled-
FOR TIME:
200m Run
30 Band/Jumping Pull-Ups or Ring Rows
20 Box/Bench Dips
400m Run
15 Band/Jumping Pull-Ups or Ring Rows
15 Box/Bench Dips