Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 rounds
1mins Jump rope (single or DU)
30sec alternating hamstring scoops
30sec alternating quad pulls
B. Specific
1-2 set
-5/side KB/DB Single leg RDL
-10 Band abduction glute bridges
-10 Banded back squats (at the knees) @ empty bar
Weightlifting
A: Back Squat (5 x 7 @75%)
TC: 20 min
Score: Weight
Scaling Options
Beginner
5 x 3-5 @ RPE 5-6
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
60 Double-unders
30 TTB
15 Snatch 75/55lbs
KG: 35/25 KG
Score: Rounds and Reps
Scaling Options
Beginner
Amrap 12
40 Single unders
30 Hanging Knee Raise
10 Snatches @ Empty bar
Intermediate
Amrap 12
40 Double unders
20-30 Toes to eye level
15 Snatches @ 65/45lbs
Perform
Amrap 12
100 Double unders
50 TTB
20 Snatches @75/55 lbs
Extra Accessory
Metcon (Checkmark)
3 sets/leg
8 Bulgarian Split Squat @ 3.0.X.0
12 Clam shell on wall
No rest between legs, rest 60 seconds between sets