Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
10 Scap Push-Ups
20 Alt. High Plank Shoulder Taps
Hollow Hold-to-Superman game!
Then, 1 Round:
6 I-Y-T (with change plates)
12 Ring Face Pulls
12 Supinated Band Pull-Aparts
6/6 DB Snatch
Muscle-ups (Practice Muscle-Ups!)
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
Weighted Chin-Ups (4 x 6 AHAP)
Metcon (Time)
4 Rounds:
12 Ring Dips
20 TTB
12 Alt. DB Snatches (50/35)
5 Muscle-Ups
Goal (Fittest) → The goal for the Fittest today will be to get all 4 Rounds completed in 11:00 or less. Unbroken sets of Ring Dips and DB Snatches are expected. No more than 2 quick sets for TTB and MU.
Goal (All) → The goal for everybody is to finish in 13:00 or less. Focus on movement quality and Full ROM over speed. Break up movements into 2-3 sets with quick rest in between to keep moving!
-Scaled-
4 Rounds:
12 Box Dips
20 K2E or Lying Leg Raises
12 Alt. DB Snatches (30/20)
12 Ring Rows