Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
1:00 Row (easy pace)
10 Band Pull Aparts
10 Scap Pull-Ups
10 Air Squats (pause in bottom)
Then, 1 Round
:45 Row (moderate pace)
10 Ring Rows
8 Kipping Swings or Hollow Rocks
8 Alt. Cossack Squats
Then, 1 Round:
:30 Row (moderate-challenging pace)
10 Banded Lat Pull Downs
6 Kipping or Jumping Pull Ups
:60 L/R Ankle Mobility
Muscle-ups (Learn the Skill!)
Muscle Up Progressions…
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
Pistols (Learn the Skill!)
Pistol Squat Progressions…
Beginner: Box Pistol, Eccentric/Concentric Box Pistol
Intermediate: Counter Balance Pistol, Candlestick
Adv: Pistol, Weighted Pistol
Metcon (Calories)
16 Min EMOM:
Min 1 – 8 Muscle Ups
Min 2 – 16 Alt. Pistols or 30 Air Squats
Min 3 – Max Cal Row
Min 4 – Jog in place
(Score is Total Cals)
Goal (Fittest) → These athletes are aiming for fast and unbroken on Muscle Ups and Pistols (no Air Squats here!). Looking to hit 16+ Cals on Rower.
Goal (All) → Aim for 1-2 sets on the MU and Pistols, leaing at least :10 of rest/transition. 12-15 Cals on Rower for these athletes.
-Scaled-
16 Min EMOM:
Min 1 – 8 Jumping MU, C2B Pull Ups, or Pull Ups
Min 2 – 10 Alt. Pistols or 20 Air Squats
Min 3 – Max Cal Row
Min 4 – Jog in place
(Score is Total Cals)