Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

2:00 Ankle Mobility

Then 2 Rounds 5 Reps:

MB Front Squats

MB G2OH

5 Jumping Pull-Ups or Ring Rows

5 V-Ups

Pistols (Learn the skill!)

Pistol Squat Progressions…

Beginner: Box Pistol, Eccentric/Concentric Box Pistol

Intermediate: Counter Balance Pistol, Candlestick

Adv: Pistol, Weighted Pistol

Metcon (Time)

FOR TIME:

Buy in: 800m Run

Then, 10 ROUNDS:

4 Muscle-Ups

6 Alt. Pistols

8 Ball Slams (20/14) or KB Swings (53/35)(RX+70/53)

Cash Out: 800m Run

PERFORMANCE GOAL → These Athletes should be looking to complete this workout in 19:00 or less. Should be able to keep the 800m Runs to under 4:00 minutes. When approaching the 10 Round work, we should be shooting for unbroken on the Muscle-Ups, possibly breaking up into 2 quick sets in later rounds. Should be able to keep the Pistols and Ball Slams/KB Swings unbroken. Keep rounds to 1:15-1:30 or less.

GROUP GOAL → Athletes in this category should be shooting for 22:00 minutes or less today. Our Runs should be done at 4:20 or less today. For the triplet, MU or Pulling Option should be done in 2 sets max. Pistols and Ball Slams/KB Swings should be performed fairly steadily throughout. Make sure we keep Rounds to 1:45 or less.
-Scaled-

FOR TIME:

Buy in: 400-600m Run

Cash Out: 400-600m Run