Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Bootstrappers
10 Scap Pull-Ups or Scap Ring Rows
Then, 1 Round:
10 Narrow-Stance Air Squats (Pause :02)
10 Ring Rows (Hold top :02)
Then, 2 Rounds:
10 Alt. Cossack or Curtsy Squats
3-5 Strict Pull-Ups or Ring Rows
Kipping (Learn the Skill!)
Beginners: Kipping swing
Int/Adv:
8 Min EMOM:
MIN 1 – Strict Gymnastic Pull Practice*
MIN 2 – :30 Pistol Practice
*Strict Gymnastic Pull Practice (choose one!)…
3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up, or 8-10 Ring Rows
+
:10 Top of the Pull Hold
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
10 Alt. Pistols or 20 Air Squats
10 Pull-Ups
(Rest 1:00)
5 Min AMRAP:
8 Alt. KB Goblet Lunge (53/35)
8 C2B Pull-Ups
(Rest 1:00)
5 Min AMRAP:
6 Alt. KB Box Step Ups (24/20)
6 Bar Muscle-Ups
-Scaled-
5 Min AMRAP:
10 Air Squats
10 Ring Rows
(Rest 1:00)
5 Min AMRAP:
8 Alt. KB Goblet Lunge (26/18) or BW Lunges
8 Jumping Pull Ups
(Rest 1:00)
5 Min AMRAP:
6 Alt. KB Box Step Ups (18/12) or BW Step Ups
6 Band Assisted Pull Ups