Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
100m Run
5/5 Single Arm Ring Rows
10 Alt. Single Arm KB Deadlifts
10 KB Swings
Then, 1 Round:
100m Run
:10 Active Bar Hang
5 RDL + 5 Supinated Pendlay Row (Empty Bar)
10 Scap Pull-Ups
Supinated Pendlay Row (4 x 5 AHAP)
* Pause at Chest + :02 eccentric all reps.
Metcon (Time)
5 SETS:
ON A 4:00 RUNNING CLOCK…
12 C2B Pull-Ups
18 KB Swings (53/35)(RX+70/53)
200m Run
(Rest Remainder of Time)
(Score is Slowest Set)
FITTEST GOAL → Our fittest athletes will look to complete each set within 1:45-2:00. The Chest to Bar Pull-ups should be completed in 2 sets max, but the goal should be unbroken. The KB Swings should be completed unbroken each set. The 200m Run should be completed in :45-1:00 each set.
GROUP GOAL → We will look to complete each set within 2:00-2:30. The Pull-ups should be completed in 1-2 sets, so choose a modification that allows about 6+ reps at a time. The KB Swings should be 1-2 sets as well. The Run should be completed in 1:00-1:15 each set.
-Scaled-
5 SETS:
ON A 4:00 RUNNING CLOCK…
12 Pull-Ups, Jumping PU, or Ring Rows
18 KB Swings (26/18)
100-200m Run
(Rest Remainder of Time)
(Score is Slowest Set)