Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
300m Row
10 Alt. Groiner & Twists
Then, 2 Rounds:
15 Supinated Banded Pull-Aparts
5 Scap Pull-Ups
5 Hanging Knee Raises
5/5 SA Ring Rows
Then, 1 Round:
5 Muscle Cleans
10 Alt. Elbow Punches
5 Front Squats
5 Hang Power Cleans
Rope Climb (Learn the skill!)
If proficient, legless + L-Sit!
Or, Weighted Pull Ups!
Weighted Pull-ups (4 x 6 AHAP)
Metcon (Time)
5 Rounds:
25 KB Swings (70/53)
15 Hang Power Cleans (135/95)
3 Rope Climbs
Goal (Fittest) → KB Swings and Hang Cleans should be unbroken for the majority or all the rounds. Brief rests between rope climbs and fast transitions in between movements. Aim for 3:00 RDs
Goal (All) → For athletes that can do some rope climbs, start there and scale down in the later rounds to preserve the stimulus. KB Swings and Hang Cleans should be done in 2-3 sets for most of the rounds with brief rests in between, be sure to use moderate load. For the rope climbs/walks, keep breaks brief. :30 max. Aim for 3:30-4:00 Rds.
-Scaled-
5 Rounds:
20 KB Swings (26/18)
10 Hang Power Cleans (95/65)
3 Rope Climbs or Rope Walks