Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 Alt. High Plank Shoulder Taps
5 Push Up to Down Dog
5/5 ½ Kneeling Bottoms Up KB Press (light!)
Handstand Push-ups (Learn the skill!)
Handstand Walk (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
WOD Warm Up
2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean (Pause :02 just below knee)
Metcon (Time)
Buy in: 400m Run
Then, 21-15-9
Power Clean (155/105)
HSPU
-Scaled-
Buy in: 200m Run
Then, 21-15-9 or 15-12-9
Power Clean (95/65)
DB Push Press (20/15)