Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
300m Row
Then 2 Rounds:
:15 Active Bar Hang
10 Paused Jump Squats
10 Kipping Swings or Hollow Rocks
5 Ring or Box Dips
5 Pull Ups or Jumping Pull Ups
Weighted Pull-ups (3-4 x 5 AHAP)
Muscle-ups (Practice/progressions!)
Beginners:
10 Min EMOM
-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level
POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.
-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill
POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.
Intermediate-Advanced (2-3 MUs):
10 Min EMOM
-MIN 1: :15 False grip top of pull-up, hold rings with hollow position
POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.
-MIN 2: :20 Jumping Muscle-up
POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.
Metcon (Time)
12 Rounds (11 min cap):
5 Up-Down Box Jump Overs (30/24)
2 Muscle-Ups
-Scaled-
12 Rounds (11 min cap):
5 Up-Down Box Jump Overs (18/12)
2 Pull Ups or Ring Rows
2 Dips