Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
10 Up-Downs
10 Alt. Cossack Squats
5 Scap Pull Ups or Scap Ring Rows
10 Alt. Curtsy Squats
5 Straight Leg Sit Ups
10 Kipping Swings
Then 1 Round w/ PVC or Empty Bar:
8 Sumo-Stance RDL
8 Sumo-Stance Good Mornings
Sumo Deadlift (5-5-3-3-3)
Metcon (Time)
FOR TIME:
50 KB Swings (53/35)(RX+70/53)
25 Pull-Ups
50 KB Alt. Goblet Lunges
30 TTB
25 KB Alt. Goblet Lunges
50 Pull-Ups
25 KB Swings
Goal (Fittest) → Fittest are looking to complete today’s workout around 10:00 – 11:00 minutes. Round of 25 Pull Ups in 1-2 sets, round of 50 in 2-4 sets. Quick Shakeout on the KB Alt. Goblet Lunges, but could go unbroken if you needed too. Same for TTB.
Goal (All) → All athletes should be looking to complete today’s workout under 13:00 minutes. Both the Pull-Ups and K2E should be done in 2-4 Sets. Picking controlled numbers that you can move through. The KB Alt. Goblet Lunge should be done in 2-3 Sets. Pick movements and loads that allow you to chip away at the number of reps assigned.
-Scaled-
FOR TIME:
30 KB Swings (26/18)
30 Jumping Pull-Ups or Ring Rows
30 KB Alt. Goblet Lunges or BW Alt. Lunges
30 K2E
30 KB Alt. Goblet Lunges or BW Alt. Lunges
30 Jumping Pull-Ups or Ring Rows
30 KB Swings