Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
30 sec Row
10 Rotating Scorpions
30 sec Row
10 Banded Y pulls
1 min Row
30 sec Banded Y OH Squats
B. Mobility
Prayer stretch
3 x 5 deep breaths
https://www.youtube.com/watch?v=f_o6EYUZ0xE
C1. Specific
2 sets
10/10 Unilateral glute bridge
10 Band squat pull through
C2. Specific Workout
1. Ramp up thrusters
2. EMOM 3: 20 seconds hard row, 40 seconds rest
Weightlifting
A: Metcon (Weight)
Hip Thrust
3 x 12reps @RPE 7
Rest 60-90 seconds between sets
TC: 10 minutes
Score: Weight
Scaling Options
Beginner:
Glute Bridge
Intermediate:
As written
Metcon
B: Metcon (Distance)
EMOM 20minutes
Min 1- 45 sec Max distance Row
Min 2- 50’ Broad Jumps
Min 3- 2 Thrusters @ 70%
Min 4- Rest
TC: 20 min
Score: Distance Rowed
Scaling Options
Beginner
Min 1- 45 sec Max distance Row
Min 2- 25’ Broad Jumos
Min 3- 5 Thrusters @ light
Min 4- Rest
Intermediate
As written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Side bends on GHD
3 x 12
Hold for 3 seconds every 4 reps