Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
100m Run
10 KB Deadlifts
10 Scap Pull-Ups
10 Hollow Rocks
Then, 2 Rounds
8 Alt. Skater Hops (https://www.youtube.com/watch?v=EEFDTlkjJKM)
8 KB Swings
8 Kipping Swings
Muscle-ups (Learn the skill!)
10:00 practice
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU or MU Complex*
*MU Complex:
Complete 3 sets, resting as needed between, of…
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up
Metcon (Time)
“Helena”
3 Rounds (26:00 time cap) :
800m Run
32 KB Swings (53/35)(RX+70/53)
10 Bar Muscle-Ups
PERFORMANCE GOAL → These athletes should completed the workout in 19:00-22:00. Focus on keeping the KB Swings to 2-3 Sets and the MU to 1-2 Sets. Really pushing the pace on the runs to get your best time!
GROUP GOAL → Athletes in this category should aim for 22:00-26:00. Focus on being consistent with the KB as well as the MU or adjusted movement. Keep KB Swings to 2-3 Sets and the MU Option to 1-2 Sets. Keep the runs to 4:00 or less.
-Scaled-
3 Rounds (26:00 time cap):
400-600m Run (4:00 cap)
32 KB Swings (26/18)
10 Jumping MU, C2B Pull-Ups, Jumping Pull Ups, or Ring Rows