Chic’s Beach CrossFit – Deka Competition
Warm-up
Low volume – Clean
Higher intensity
3 sets
6/6 Banded unilateral hip thrusts
6/6 Bulgarian jumping split squat
6 Banded jumping air squat with KB @ light
https://youtu.be/4XvvvqSg-ds
https://youtu.be/CavSJahGgMU
https://youtu.be/bCzTxBlJQRc
Weightlifting
Squat Clean (3 sets
5 Squat cleans @ 60%
Rest 1 min
5 Squat cleans @ 65%
Rest 1 min
5 Squat cleans @ 70%
Rest 1 min
5 Squat cleans @ 75%
Rest as needed between sets
)
All reps should be TNG. You may struggle with the last bar and if so, you can reduce the % to either perform 70 for a second time or 72%
There should be doubt here. Although you will move through these bars, this section is not for time. Make sure you hit every set with the best technical approach you can.
Weightlifting
Back Squat (1 x 2 @ 88%
2 x 2 @ 90%
2 x 2 @ 92%
1 x 2 @ 95%
Rest as needed)
Accessory
Metcon (Weight)
3 sets
15 Strokes row for max wattage
Rest 20 seconds
50′ Sled push @ Heavy
Rest 30 seconds
5 Jump over hurdles
Rest 3 minutes
Metcon
Metcon (Time)
For time
21-18-15-12-9-6-3
OH Squats 135/95lbs
KBS 32/24KG
Pull-ups
Expect to hurt no matter what pace. This should be a control burn, you start this workout smooth and unbroken but with a controlled cycle speed and a focus on breathing throughout. Your posterior chain will be fried and most liekly your grip as well. Expect this but don’t be scared of it.
Conditioning
Metcon (6 Rounds for time)
E4MOM x 6
10/8 Cal Row
12 BJO @ 24/20″
10/8 cal echo bike
Practice staying low on the box. The goal here is to push hard on all the movements so you can’t go too hard on the first bike of the interval in order to jump appropriately and perform a solid second bike.
Core
Metcon (Checkmark)
5 sets
10 WB weighted GHD situps
10 unweighted GHD situps