Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
200m Row
:15 Kipping Swings or Active Bar Hang (Beginners: Hollow Rocks)
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
Rope Climb (Learn the skill!)
If proficient, Legless or Weighted!
Metcon (Time)
For Time (15 min cap):
12-9-6
Muscle-Ups
DB Devil’s Press (50/35)
DB Suitcase Lunges*
*L+R = 1-Rep
*Goal (Fittest)* → Fittest should be looking to complete this in 12:00 minutes or less. Look to keep the Muscle-Ups to 2 Sets, 3 for strategic breaks. No more than 2 Sets on both the Devils Press and Suitcase Lunges.
*Goal (All)* → All athletes should be under 15:00 minutes. Keep the Muscle-Ups or alternative to 3 Sets here. DB Devil’s Press should be done in 2 – 3 Sets throughout the workout. Giving a quick shakeout to save grip. Suitcase Lunges should be completed in 2 Sets throughout the workout.
-Scaled-
For Time (15 min cap):
12-9-6
Jumping/Band-Assisted Muscle-Ups or Up-Down Pull Ups or Ring Rows
DB Devil’s Press (25/15)
DB Suitcase Lunges*
*L+R = 1-Rep