Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up-Downs
5/5 Split Squats
5 Scap Pull Ups or Scap Ring Rows
5 Kipping Swings or Hollow Rocks
5 Pull Ups or Ring Rows
Then, 1 Round:
10 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Strict Press (hold lockout :01)
5 Push Press (:03 eccentric)
Strict Press + Push Press (3 x (3+1) @ 75-85% of 1RM Strict Press)
Metcon (Time)
FOR TIME:
40 KB Swings (70/53)
30 Single DB Alt. Step-Ups (50/35) || (24/20)*
20 Pull Ups
10 HSPU (RX+ Strict)
20 Pull Ups
30 Single DB Alt. Step-Ups
40 KB Swings
*DB Can be held in any way above the waist.
-Scaled-
FOR TIME:
40 KB Swings (26/18)
30 Single DB Alt. Step-Ups (25/15) || (18/12)*
20 Jumping Pull Ups or Ring Rows
10 DB Strict Press (25/15) or Box HSPU
20 Jumping Pull Ups or Ring Rows
30 Single DB Alt. Step-Ups
40 KB Swings