Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, BK, JJ

5 Up/Down Dog

Then 2 Rounds:

7 Scap Pull Ups or Ring Rows

7 Kipping Swings

7 Jumping/Kipping Pull Ups or Ring Rows

Muscle-ups (*10 minutes of practice/progressions!)

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)

IN TEAMS OF 2…

For Time:

1 Mile Run

20 Muscle-Ups

140 Box Jumps (24/20)

20 Muscle-Ups

1 Mile Run

*Partners run both miles together. On the other movements, P1 works while P2 holds KBs or DBs (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Sub Burpee Pull Ups for Muscle Ups.
-Scaled-

IN TEAMS OF 2…

*Partners can run together, or to scale further, alternate every 200m until completing 800m total as a team.