Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
10 Alt. Cossack Squats
:30 Squat Hold
2 Rounds:
1 Wall Walk
5/5 DB High Pull (RD2: DB Snatch)
10 Scap Pull-Ups or Scap Ring Rows
10 Kipping Swings or Hollow Rocks
Handstand Walk (Learn the skill!)
15 minutes to work on the following:
*Progressions*
Beginner: Kick-Up Drills, Bear Crawl, Box Rotation, Headstand
Intermediate: Wall/Partner-Assisted HS Hold, Wall-Assisted HS Hold w/ Alt. Shoulder Taps, Partner-Assisted HS Walk
Advanced: Unassisted HS Hold, HS Walk (+ obstacles)
Metcon (Time)
FOR TIME:
10-15-20-25-30
Alt. DB Snatches (35/30)(RX+50/35)
20-20-20-20-20
Air Squats
15-15-15-15-15
C2B Pull Ups
Goal (Fittest) → Fittest athletes should be looking to achieve sub 14:00 for this workout. They should aim for unbroken reps almost entirely. Air Squats should be unbroken and completed around :30 or less. Chest to Bar Pull-ups should be completed 1-2 sets with a quick break in between.
Goal (All) → Everyone else should look to complete this workout under 15:00. They should aim to complete DB Snatches in smooth sets. Air Squats should take 2 sets max. Pull-ups should be completed 2-3 sets with a quick break in between.
-Scaled-
FOR TIME:
10-15-20-25-30
Alt. DB Snatches (25/15)
15-15-15-15-15
Air Squats
10-10-10-10-10
Pull Ups, Jumping Pull Ups, or Ring Rows