Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Burpees
10 Alt. DB Deadlifts
5/5 DB Strict Press
10 Alt. DB Swings
Then, 2 Rounds:
5/5 Single-Arm Ring Rows
10 Scap Pull-Ups
10 Band Pull-Aparts
Gymnastics
Muscle-ups
2 Sets:
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
2 Sets:
3 reps of MU Transition Drill
*Low Bar or Ring MU Transition
2 Sets:
1 Kipping Swing
+
1 Hips to Rings/Bar
+
1 Muscle-Up
-Rest as needed b/t sets-
Metcon
Metcon (Time)
“Devil in the Details”
FOR TIME:
36 Muscle-Ups
60 Alt. DB Devil’s Press (35/20)(RX+50/35)
*Partition any way.
PERFORMANCE GOAL → These athletes should finish between 14:00-16:00. Suggested partition: 10 sets of 4 Muscle Ups & 6 Devil’s Presses with 5-10s rest between movements.
FITNESS GOAL → Athletes in this category should finish between 16:00-18:00. Suggested partition: 12 sets of 3 Muscle Ups (or scaled option) & 5 Devil’s Presses with 10s-20s rest between movements.
-Scaled-
FOR TIME:
36 Jumping MU or Up-Down Pull-Ups
60 Alt. DB Devil’s Press (30/20)
*Partition any way.