Chic’s Beach CrossFit – Deka Competition
Warm-up
High Volume, Gymnastics pulling
4 sets
6/6 DB bent over rows
6 DB pullovers
6 Band Ts
Gymnastics
Metcon (Checkmark)
10 sets
1 Pegboard ascent
5 Wide grip strict pull ups
30 seconds Max rep tall kneeling Straight arm lat band pull down
Rest 30-60 seconds
Gymnastics
Metcon (Checkmark)
E2MOM x 6
20 second Hard ski erg
2 Negative RMU*
Again, very potent, pay attention to the transition and maintain control throughout! Add a band if you cannot control the transition tempo.
Accessory
Metcon (Checkmark)
3 sets
3/3 L-sit strict pull ups
3/2 Legless Rope climb*
Rest 3 minutes
* These should be performed with lots of speed so if legless rope climbs are a big weakness, either you perform half rope climbs or use your feet. You can jump into these. We’re looking for hand over hand pulls, no kipping.
Accessory
Metcon (Checkmark)
5 sets
50′ Heavy hand over hand sled drag, standing
10 feet elevated neutral grip ring rows
Rest as needed
Metcon
Metcon (Time)
3 rounds
2000m Row
20 Sandbag ground to over the shoulder 100/70lbs
200′ HS walk, increment of 25′
Complete this workout slow and smooth. Get a comfortable pace on the row and create a nice repeatable movement pattern on the sandbag in order to get into a rhythm. Expect this to be long. Endurance training is about about matching your perceived effort with your expectation. If you expect this to be long, you will feel better doing it. If you expect yourself to sprint through this, your RPE will increase as a result and your mental fitness will suffer.
Post Chain
Metcon (2 Rounds for weight)
3 sets
25′ Death march @mod 2xKB
100′ Bottom up KB carry (switch hands every 25′)
()
Core
Metcon (Checkmark)
3 sets
10/10 Split stance dynamic pallof press
()
Session 2
Warm-up Easy 10 minute jog
Running Ramp up
5 mins @ RPE 4
5 mins @ RPE 6
3 minutes @ RPE 8
3 minutes @ recovery
Metcon (5 Rounds for time)
Running Intervals
5 x 1000m @ 5km pace – 5
Jog 3 minutes @ recovery between intervals.
then
Easy recovery 10 mins
No full rest, this will be a hard workout.