Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 Front Jacks
10 Scap Pull-Ups
8 Snatch Grip RDL*
6 Muscle Snatches*
Then 1 Round:
6 Burpees
6 Drop Snatch to Power Position*
6 Ring Rows
6 Kipping Swings
6 Hang Power Snatch*
*Empty Barbell or PVC.
Power Snatch (1 x 5)
3 SETS:
5 Power Snatches*
+
3-5 Reps of Muscle Up Progression**:
*Start Light and end slightly above workout weight.
**Muscle Up Progressions:
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
FITTEST GOAL → Fittest should be looking to complete between 9:00 – 10:00 minutes. The first 3 Rounds should be a blistering pace. All Power Snatches should be unbroken and quick transition to those Burpees. When we get to our Muscle-Ups, we really want to try and keep it to 2 Sets. 3 can be doable if they are very quick transitions.
GROUP GOAL → All athletes should be looking to complete in 10:00 – 12:00 minutes. Power Snatch or DB Snatch should be completed in 1 set, so choose a load that allows this with great form. All Burpees/Up-Downs should be smooth and continuous, adjusted to any variation that allows us to do so. Our Muscle-Ups or difficult Pulling modification should be completed in 3 sets max.
-Scaled-
3 rounds of:
10 power snatches 65/45 or Alt. DB Snatches 30/20
12 Up-Downs
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Jumping MU, C2B Pull Ups, Jumping Pull Ups, or Ring Rows
12 Up-Downs
Time cap: 12 minutes, including 3-minute rest
period