Chic’s Beach CrossFit – Deka Competition
Warm-up
Low volume – Clean
Higher intensity
3 sets
8 Squat Pull through
6/6 Bulgarian split squat
Weightlifting
Clean (EMOM 6minutes
2 power cleans + 1 squat clean @ 65%)
Weightlifting
Front Squat (1&1/4 Front Squat
8 x 2reps @ 50%)
()
Accessory
Metcon (Checkmark)
4 sets
20 seconds bike erg @ 10 damper
10 seconds rest
10 Jumping squats @ as high as possible
Rest as needed
Metcon
Metcon (5 Rounds for reps)
5 x
2 minutes of
10 Deadlift 225/155lbs
12/10 Cal Row
Burpees over erg in remaining time
Rest 1 min
Each round should be about 8/10 effort
Conditioning
Metcon (Distance)
3 sets
3 minutes Ski erg
75′ HS walk
Rest 3 minutes
@ RPE 7/10
Post Chain
Metcon (Checkmark)
Reverse hypers
3 x 20
Session 2
Conditioning
Metcon (Checkmark)
EMOM 30minutes
1- Row 45 seconds
2- Air squats 45 seconds
3- Bike 45 seconds
4- Burpees 45 seconds
5- Ski 45 seconds