Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
45 secs Row/Ski
10 Pike HSPU / Banded
45 secs DU or Singles
10 Knee tucks/V-ups
B. Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
https://youtu.be/NCPxGWf092I?t=131
C. Specific
Tall kneeling DB Strict press
2 x 4 reps @ Tempo: 4-0-X-0
Gymnastics
A: Metcon (Distance)
Deficit* HSPU
10 x 2 @ Tempo: 4-0-X-0
Rest as needed
*Choose your deficit
TC: 15 min
Score: Deficit Height
Scaling Options
Beginner
Arnold Press, Tempo: 4-0-X-0
Intermediate
Pike Push ups / Reduced ROM HSPU
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
50 Double-unders
15 TTB
10 Shoulder-to-Overhead 95/65lbs
KG: 43/30KG
TC: 15 min
Score: Rounds and Reps
Scaling Options
Beginner:
50 Single unders
15 Abmat sit-ups
10 Shoulder to overhead @ 45/35lbs
Intermediate:
30-50 DU
10 Toes to Eye Level
10 Shoulder to overhead @ 75/55lbs
Perform
Amrap 15
50 Double unders
15 TTB
50′ HS Walk
Extra Accessory
Metcon (Checkmark)
5 sets
4 Russian Dips
3-6 Ring Muscle-ups
or
5sets
10 se Dip support hold
3-6 jumping ring dips