Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

8 Scap Pull-Up + :15 Active Bar Hang

8 Scap Push-Up to Down Dog + :15 High Plank Hold

8 Bootstrappers

8 Cat Cow

Then, 2 Rounds:

20 HK + 20 BK

10 Alt. High Plank Shoulder Taps

4/4 SA Ring Row

6 Alt. Dead Bugs (Slow!)

Rope Climb (Learn the skill!)

Beginners: J-Hook

Advanced Athletes: Practice Muscle Up!

Metcon

Metcon (Time)

5 SETS:

ON A 4:00 RUNNING CLOCK…

400m Run

15 HRPU

10 C2B Pull Ups

-Rest with Time Remaining-

(Score is Slowest Set)

PERFORMANCE GOAL → Look to have a 1:30 or slightly more of rest every Set. Should have the Run done in about 1:30. Both HRPU and C2B movements should be done unbroken, or held to 2 Sets at most in later sets.

FITNESS GOAL → Look to have at least 1:00 of rest every Set. Run should be done in under 2:00. Push Ups and Pull Ups should be steady and done between 2-3 Sets.

-Scaled-

5 SETS:

ON A 4:00 RUNNING CLOCK…

200m Run

10 HRPU

10 Jumping Pull-Ups or Ring Rows

-Rest with Time Remaining-

(Score is Slowest Set)