Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 Single Unders
5/5 Split Squats
10 KB Deadlifts
10 Scap Pull-Ups
10 DU or DU Taps
Then, 2 Rounds:
5 Up/Down Dog
8 Alt. Reverse Lunges
8 KB Swings
8 Kipping Swings
Muscle-ups (Learn the skill!)
*10:00 practice
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
Metcon (Time)
“Snake Eyes”
IN TEAMS OF 2…
28 ROUNDS FOR TIME (26:00 Cap):
2 MU
4 DBL DB Alt. Front Rack Reverse Lunges (50/35)
6 KB or DB Swings (70/53)
24 DU
*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.
FITTEST GOAL → These athletes are aiming for 19:00-21:00. Goal here is to move nonstop with reps but also transitions while keeping the Double Unders unbroken. Minimize transition b/t movements to ensure rounds are kept speedy and if a rest needs to occur, take it before the KB Swings!
GROUP GOAL → Aim for 22:00-26:00. Keep these athletes under that 2:30 round to make sure they can finish in the time limit. These athletes might benefit from their stations being a bit more spread out and using the walking rest as their recovery to keep them honest and starting their next movement as soon as they get to the station.
-Scaled-
IN TEAMS OF 2…
28 ROUNDS FOR TIME (26:00 Cap):
3 Jumping MU or 3 Low Bar MU Transitions or 4 C2B Pull Ups
4 DBL DB Alt. Front Rack Reverse Lunges (25/20)
6 KB or DB Swings (26/18)
12 DU/DU Attempts or 24 DU Taps or 48 SU