Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
:30 Walk on Toes
20 Mt. Climbers
10 Scap Pull-Ups or Ring Rows
8 Push Ups from Knees
6/6 Bodyweight Split Squats
1 Round:
:30 Walk on Heels
8 Up-Downs
6 Kipping Swings or Hollow Rocks
6 Alt. Lunges
4 Hand Release Push-Ups
Muscle-ups (Learn the skill!)
*10:00 practice
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
25 Min AMRAP:
20 C2B Pull-Ups
400m Run (together)
40 HRPU
50 Synchronized Walking Lunges
60 Up-Downs
*P1 works while P2 rests. The Run and Walking Lunges are completed together. Split all other work as needed.
FITTEST GOAL → Aim for 17:00-19:00 or less! Focus on keeping big sets on everything. No more than 1-2 Sets, shooting for unbroken on all the Chest to Bar. Run speed should stay the same or improve every round!
GROUP GOAL → Aim for 19:00-22:00 or less. Break up Push-Ups ahead of time so you don’t get burnt out early in the workout. Keep the Run challenging, but should not be getting torched here.
-Scaled-
IN TEAMS OF 2…
25 Min AMRAP:
20 Pull-Ups or Ring Rows
200m Run (together)
30 HRPU or Bench/Box Push Ups
40 Walking Lunges (NOT SYNCRHO!)
50 Up-Downs
*P1 works while P2 rests. Only the Run is completed together. Split all other work (including Lunges) as needed.