Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 1 Round:

8 Jumping Pull-Ups

8 Kipping Swings or Hollow Rocks

8 HRPU

8 Paused Jump Squats

Front Lever (Learn the Skill!)

https://www.youtube.com/watch?v=Tb4IPx5K-z0
Beginner: Straight-Arm Hang & Tuck (Rounded back, Straight back)

Intermediate: Straight-Arm Hang + Single Leg Extension, Straddle Extension

Advanced: Full Extension Front Lever

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Metcon (AMRAP – Rounds and Reps)

“Cindy-Rella”

6 Min AMRAP:

3 Strict Pull-Ups

6 Feet Elevated Push-Ups

9 Plate Front Squats (25/15)(RX+45/25)

(Rest 1:30)

7 Min AMRAP:

4 C2B Pull-Ups

8 Push-Ups

12 Jump Squats

(Rest 1:30)

8 Min AMRAP:

5 Pull-Ups

10 HRPU

15 Air Squats

PERFORMANCE GOAL → From a performance perspective we should be getting 7-8+ for the first AMRAP, 8-9+ for the second AMRAP and 10+ Rounds on the final AMRAP. Pull-Up variations should be unbroken throughout the workout. Push-Ups should be for the most part unbroken, if not kept to 2 sets near the back end. Squats should be completed quickly and transitioned directly into the next movement.

FITNESS GOAL → All Athletes should be looking to keep an EMOM pace throughout. The first AMRAP should be 5-6+ Rounds. The second AMRAP should be 6-7+ Rounds. Our third AMRAP should be 7-8+ Rounds. All Pull-Up variations should be completed in no more than 2 sets. The same could be said for the Push-Up variations. Look to move steady and consistent through our Squat variations.
-Scaled-

6 Min AMRAP:

3 Band-Assisted Pull-Ups

6 Push Ups

9 Plate Front Squats (15/10)

8 Min AMRAP:

5 Ring Rows

10 Bench/Box Push-Ups

15 Air Squats