Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run

5/5 Single Arm Ring Rows

10 Alt. Single Arm KB Deadlifts

10 KB Swings

Then, 1 Round:

100m Run

:10 Active Bar Hang

5 RDL + 5 Supinated Pendlay Row (Empty Bar)

10 Scap Pull-Ups

Supinated Pendlay Row (4 x 5 AHAP)

* Pause at Chest + :02 eccentric all reps.

Metcon (Time)

5 SETS:

ON A 4:00 RUNNING CLOCK…

12 C2B Pull-Ups

18 KB Swings (53/35)(RX+70/53)

200m Run

(Rest Remainder of Time)

(Score is Slowest Set)

FITTEST GOAL → Our fittest athletes will look to complete each set within 1:45-2:00. The Chest to Bar Pull-ups should be completed in 2 sets max, but the goal should be unbroken. The KB Swings should be completed unbroken each set. The 200m Run should be completed in :45-1:00 each set.

GROUP GOAL → We will look to complete each set within 2:00-2:30. The Pull-ups should be completed in 1-2 sets, so choose a modification that allows about 6+ reps at a time. The KB Swings should be 1-2 sets as well. The Run should be completed in 1:00-1:15 each set.
-Scaled-

5 SETS:

ON A 4:00 RUNNING CLOCK…

12 Pull-Ups, Jumping PU, or Ring Rows

18 KB Swings (26/18)

100-200m Run

(Score is Slowest Set)