Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
10 Band Pull Aparts
Then 2 Rounds:
5/5 SA Ring Rows
5/5 SA DB Deadlift
5 Kipping Swings or Hollow Rocks
5/5 SA DB Upright Row
5 Jumping Pull Ups
Weighted Pull-ups (3 x 5 AHAP)
*Superset w/ 6-10 DB Pullovers.
Metcon (Time)
FOR TIME:
22-18-14-10-6
Alt. DB Snatch (50/35)
11-9-7-5-3
Bar Muscle-Up
Goal (Fittest) → Your fittest are aiming for sub 11:00. Unbroken on the DB Snatches and big sets of the BMU. Your MU ninjas may go unbroken on this one.
Goal (All) → The goal is Sub 13:00. This will vary for athletes that are reducing the MU reps or going with their adjusted movement option. This should be their most challenging Pull-Up option for those that are not performing the BMU.
-Scaled-
FOR TIME:
22-18-14-10-6
Alt. DB Snatch (30/20)
11-9-7-5-3*
Jumping MU or Up-Down Pull Up
*Option for MU w/ reduced reps: 9-7-5-3-1