2/9/22 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then, 2 Rounds:

8 Up-Downs

8 KB Deadlifts

8 Scap Pull-Ups

Then, 2 Rounds:

8 Tuck Ups

8 KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Muscle-ups (Learn the skill!)

Beginners:

– :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

– :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

– :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

– :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

Metcon (Time)

FOR TIME:

30-25-20-15-10

KB Swings (70/53)

2-4-6-8-10

Muscle-Ups

50-40-30-20-10

Sit-Ups

Goal (Fittest) → 12:00-13:00. We are looking for unbroken rounds here with maybe a quick rest/shake-out on the last set or two of Muscle-ups. Fittest athletes shouldn’t be limited too much by their gas tank in this workout.

Goal (All) → 15:00 or less. Find an option on the Muscle-ups that challenges you, but keeps you moving. Break up sets of KB Swings and Sit Ups in the beginning, but look to complete the last 2 rounds unbroken!
-Scaled-

FOR TIME:

30-25-20-15-10

KB Swings (26/18)

2-4-6-8-10

Jumping/Banded MU or Up-Down Pull Ups

40-30-20-10-5

Sit-Ups