Chic’s Beach CrossFit – Deka Competition
Warm-up
High Volume Weightlifting
3 sets
6 Band face pulls (band attached at ankle height)
6 Band Y pull
6 Band OHS in Y position
Weightlifting
Snatch (3 x 5 TNG Snatch
)
Take last week’s weight and try to get 3 sets.
Rest as needed between sets. IF you fail 2x, reduce the weight by 5%
Weightlifting
Overhead Squat (5 x 5 @ 70-75%)
Accessory
Metcon (Weight)
5 sets
30 second HARD echo bike
8/8 @ DBs or KBs Front rack Step up
Rest 2-3 minutes
This should feel hard for 8 but not maximal
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Ring Muscle-ups
DB Hang Snatch 1×70/50lbs
50′ shuttle run @ recovery (25 out and 25 back)
This workout is about stamina and patience. You have to know yourself very well to finish strong here. You have 55 RMU and 55 heavy DB hang snatches. The shuttle run is there for you to recover but as the workout progresses it becomes transition training. The RPE on the shuttle should increase over the course of this workout but only IF you pace your RMU and snatches correctly.
Accessory
Metcon (2 Rounds for weight)
3 sets
12 RDL
6 Pendlay rows
Rest as needed
Core
Metcon (Checkmark)
EMOM 10mins
10 GHD sit-up
Session 2
Conditioning
1. Warm up 10 minutes @ easy
Ramp up:
3 sets
3 minutes @ damper 6 RPM 80+
1 minute @ damper 10 standing
2 minutes recovery
Metcon
Metcon (Checkmark)
EMOM 30minutes
1- Bike erg 45 seconds @ Damper 8-10, standing
2- 15 Box jumps @ 30/24″
3- Row 45 seconds @ Damper 8-10
4- 10 Kipping deficit HSPU @ 8/6″
5- Rest