Chic’s Beach CrossFit – Deka Competition
Warm-up
This week is a deload week.
Although there will be little bits of intensity you should feel really confident and under control
4 sets
6/6 DB bent over rows
6 DB pullovers
6 Band Ts
Gymnastics
Metcon (AMRAP – Reps)
Every 30 seconds for 12-15 sets
1 Strict Ring Muscle-ups
If you cannot sustain this, perform 15 x 1 banded strict RMU, resting 20-30 seconds between reps.
Accessory
Metcon (Weight)
3 sets
10 Renegade Rows @ mod to light
10 Support swing on rings
Rest as needed
()
Metcon
Metcon (5 Rounds for time)
5 rounds each for time
16/14 Cal ski
12 DB thrusters 1×50/35lbs
Rest 1 minute between rounds
Core
Metcon (Checkmark)
100 Hollow body rocks
Each time you break, perform a 60 second superman hold
Session 2
Metcon (Distance)
Warm-up easy 10 minute jog
Running Intervals
5 mins @ EASY
4 mins @ Moderate
3 mins @ Slightly faster than mod
——
5 x
1 min @ 5km pace
1min @ recover
——
5 mins @ EASY
4 mins @ Moderate
3 mins @ Slightly faster than Mod
Easy recovery 10 minutes