Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
6 Push-Up to Down Dog
10 Air Squats
6 Glute Bridges (Hold :02)
10 Scap Pull-Ups or Scap Ring Rows
1 Round:
2 Wall Walks
8/8 SA DB SDHP
6 Good Mornings*
8 Kipping Swings
1 Round:
6/6 DB Arnold Press
6/6 DB OH Squats
6 RDL*
6 Ring Rows
Handstand Push-ups (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HS Walk and/or Free-Standing HSPU!
**Superset with 3-5 “Perfect” reps of Deadlift…starting Light-Moderate and building to your workout weight.
Metcon (Time)
“Skull Island”
10 Rounds:
3 Deadlift (225/155)(RX+315/205)
3 Muscle-Ups
5 Alt. DB Squat Snatch (35/25)
5 Strict HSPU
Goal (Fittest) → These athletes are bouncing back and forth between movements and going unbroken. Goal is sub 16:00
Goal (All) → Athletes should be aiming for loads that allow unbroken sets with their most challenging movement option. Goal is sub 20:00.
-Scaled-
10 Rounds:
3 Deadlift (135/95)
3 Jumping MU or Up-Down Pull Up
5 Alt. DB Power Snatch (15/10)
5 DB Strict Press or Pike Push Up