Chic’s Beach CrossFit – Deka Competition
Warm-up
Low Volume, Conditioning
Easy 10 min jog warm up
Then
Lateral skater hops
3 x 20 seconds on, 40 seconds off
Odd Object
Side Shuffle to a sprint
1. Side shuffle + diagonal
Side shuffle out 25′ and back, diagonal run out
6 x 25/25+25
The diagonal run should be an acceleration of about 25′ and then a deceleration.
https://youtu.be/C5l8QWB16Eg
Metcon (6 Rounds for weight)
Sled Drag
6 x 25′ Heavy sled drag, lateral + run back to start 25-50′
If you can set this up right, you’ll slide the sled over 25′ on one side then once the sled crosses the 25′ mark, you’ll sprint back towards the start line but run 50′
If this isn’t possible, simply run forward after the drag. The run is an acceleration over 50′ only.
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Conditioning
Metcon (3 Rounds for distance)
Running Intervals
3 x 8 minutes @ 5km pace
Jog 3 minutes between efforts
Metcon
Metcon (Time)
3 rounds for time
20 Cal Assault bike
5 Rope climbs @ 15′
Accessory
Metcon (Checkmark)
RDL Airplanes
3 x 8 rotations
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Odd Object
Metcon (2 Rounds for time)
3 rounds
50′ Heavy hand over hand sled pull
100′ HS walk
50′ Heavy Mix grip carry (1 front rack + one suitcase carry)
100′ Sled push
Rest 3 minutes
3 rounds
4 Rope climbs @ 20′ (if not possible 6 rope climbs @ 15′)
8 Wall Walk
20 DB step up overs 2×70/50lbs, 24/20”
8 Deadlifts 275/185lbs
Accessory
Metcon (Checkmark)
3 sets
12/12 DB bent over row
12 Prone back extension
Core
Metcon (Checkmark)
3 sets
16 Weighted deadbugs
12 Alternating plank bird dogs