Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

10 Scap Pull-Ups or Scap Ring Rows

10 Plate Good Mornings

10 Plate Bent Rows

Then 2 Rounds:

8 Kipping Swings

8 KB Swings

:15/:15 Single-Arm OH KB Hold

4/4 KB Bent Row

Strength

Pendlay Row (4 x 6 AHAP
*:02 eccentric all reps.)

Metcon

Metcon (Time)

3 Rounds:

25 C2B Pull-Ups

50m Overhead KB Carry (R) (35/20)(RX+53/35)

25 KB Swings

50m Overhead KB Carry (L)

PERFORMANCE GOAL → Gymnastic ninjas will finish in 11:00-12:30. C2B will be completed in 3 sets or less. The OH Carry and KB Swings will both be done unbroken.

GROUP GOAL → These athletes will finish in 14:00-16:00. Strive to finish the Pull-Ups in 3-4 sets. The goal is unbroken for the OH Carry and the KB Swings, but may need to break these up into 2 sets if KB is too heavy.

-Scaled-

3 Rounds:

25 Jumping Pull-Ups or Ring Rows

50m Overhead KB Carry (R) (26/18)

25 KB Swings

50m Overhead KB Carry (L)