Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds:
10 Alt. Samson Stretches
8 Inchworms
10 Kipping Swings or Hollow Rocks
:30 Squat Hold
Then, 1 Round:
10 Air Squats @ 32X1
8 Push-ups (slow eccentric!)
10 Scap Pull-ups or Scap Ring Rows
Double-Unders (Learn the skill!)
*If proficient, 5:00 to test DU PR! Then, 5:00 to practice Reverse SU/DU or Triple Under!
Metcon (Time)
“Leading Ladies”
FOR TIME (25:00 Time Cap):
50-40-30-20-10
Double Unders
50-40-30-20-10
Sit-Ups
5-4-3-2-1
Rounds of “Cindy”*
*1 Round of “Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.
Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 19:00-21:00. All movement will look to remain unbroken and they should have a pace that remains intact through the entire workout. Each round of Cindy should take athletes around :45-1:05.
Goal (All) → All athletes will be looking to complete this workout within 21:00-25:00. Double Unders should be completed quickly with a few stoppages on the way. Sit-ups should be completed in 1-2 sets at most. Pull-ups should be completed unbroken. Push-ups in 1-2 sets and Air Squats completed unbroken.
-Scaled-
FOR TIME (25:00 Time Cap):
25-20-15-10-5*
DU Attempts
40-30-20-10-5
Sit-Ups or Flutter Kicks (L+R = 1 Rep)
3-3-3-2-1
Rounds of “Cindy”**
*1 Round of “Cindy” = 5 Pull-Ups or Jumping Pull-Ups + 10 HRPU + 15 Air Squats.
**Or…
50-40-30-20-10
Single Unders