Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
2 sets
30 sec Machine sprint
25/25’ Single KB OH Carry @ heavy
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=418
C. Activation
2 sets
5/5 Single arm bench press*
5/5 Dead Bug KB Pullover
https://www.youtube.com/watch?v=1OPKubsYFPs
5/5 Single leg RDL
*Work on the below POP’s one arm at a time
Weightlifting
A: Metcon (5 Rounds for reps)
DB Bench press
6-4-2-2-2
After each set perform a max rep Ring row with feet elevated
TC: 15 minutes
Scaling Options:
Beginner:
5 x 4 @ across
5-10 ring rows
Intermediate :
As written
Metcon
B: Metcon (Time)
5 rounds
5/5 DB Hang Clean 1x 80/60lbs
100’ Sled/Plate push @ hard
100′ Farmer Carry 2×80/60lbs
Rest 1 min between rounds
KG: 35/25 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
5/5 DB Hang Clean @1×35/25
100’ Sled/Plate push
100′ Farmer Carry @35/25 x 2
Intermediate
5/5 DB Hang Clean @1×50/35
100’ Sled/plate push
100′ Farmer Carry @50/35 x 2
Extra Accessory
Metcon (Checkmark)
Seated good mornings @ empty bar
3 x 12-15 reps