Deka Competition – Sat, Oct 22

Chic’s Beach CrossFit – Deka Competition

Warm-up

Low Volume, Conditioning

Conditioning

Metcon (7 Rounds for time)

Warm up Easy 10 min jog

7 x 400m Run @ RPE 6

Rest 2 minutes between

Accessory

Metcon (Checkmark)

Unilateral RDL, RNT

3 x 12/12

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Accessory

Metcon (Checkmark)

4 sets

8 Banded OHS

8 Banded behind the neck pull downs

Rest as needed

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Weightlifting

Split Jerk (5 sets
2 Jerk balance
2 Split jerk)

Technical weight, it should feel like a 5/10.

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Metcon

Metcon (Time)

3 rounds

10 D-Ball + Burpee over wall @ 100/70lbs + 48” wall

20 GHD situps

30 HSPU

Core

Metcon (Checkmark)

5 x 30 seconds hollow body hold

Rest as needed