Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
Then, 2 Rounds:
8 Up-Downs
8 KB Deadlifts
8 Scap Pull-Ups
Then, 2 Rounds:
8 Tuck Ups
8 KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Muscle-ups (Learn the skill!)
Beginners:
– :15 Elevated Ring Rows: feet on the box at shoulder level
POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.
– :20 Low Ring Leg Assist Muscle-up Drill
POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.
Intermediate-Advanced (2-3 MUs):
– :15 False grip top of pull-up, hold rings with hollow position
POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.
– :20 Jumping Muscle-up
POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.
Metcon (Time)
FOR TIME:
30-25-20-15-10
KB Swings (70/53)
2-4-6-8-10
Muscle-Ups
50-40-30-20-10
Sit-Ups
Goal (Fittest) → 12:00-13:00. We are looking for unbroken rounds here with maybe a quick rest/shake-out on the last set or two of Muscle-ups. Fittest athletes shouldn’t be limited too much by their gas tank in this workout.
Goal (All) → 15:00 or less. Find an option on the Muscle-ups that challenges you, but keeps you moving. Break up sets of KB Swings and Sit Ups in the beginning, but look to complete the last 2 rounds unbroken!
-Scaled-
FOR TIME:
30-25-20-15-10
KB Swings (26/18)
2-4-6-8-10
Jumping/Banded MU or Up-Down Pull Ups
40-30-20-10-5
Sit-Ups