Chic’s Beach CrossFit – Deka Competition
Warm-up
High Volume, Gymnastics (pressing)
3 sets
8/8 Tall kneeling side bend band pull in
8 Wall sides with foam roller
8 Tall kneeling plate press @ 10-15 lbs
https://youtu.be/4XW5D2og2eY
https://youtu.be/v_rdkic-qhs
Gymnastics
Metcon (Checkmark)
Ring support (tuck or L sit) hold to shoulder stand
Practice this skill for maximum 15 minutes.
https://youtube.com/shorts/vj5vn-s-bEo?feature=share
This is a pivot exercise. In order for your body to to go from L-sit to shoulder stand you must focus on elevating your hip, not lowering your shoulders. When you initiate this movement, your shoulders will move forward but your arms work to resits the descent of the upper body toward the rings. The shoulders must move forward in order for the hip to move up. Notice that when the athlete in the video moves her shoulders forward, she actually presses in the rings to lift her lower body up.
Gymnastics
Metcon (Checkmark)
Box supported Ring HSPU
Set the rings up to have about 2-4 inches deficit max.
6 x 3
What will happen here is that as you press, the rings will move forward. Your goal is to be balanced enough over the rings that this forward motion doesn’t become uncontrollable. You have to feel the press going downward, if the press is forward, you’re off balance.
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Accessory
Metcon (3 Rounds for reps)
3 sets
6 Alternating DB bench press @ HEAVY
max rep HSPU lock outs (cap yourself at 30)
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Take this on as a moderate to light effort. Begin this workout with an RPE 7
Conditioning
Metcon (5 Rounds for reps)
5 sets
3 minutes Ski Erg
1 minute max TTB
Rest 3 minutes
Post Chain
Metcon (Checkmark)
4 sets
60 second Reverse chinese plank hold
60 second banded glute bridge march
Rest as needed
Session 2
Conditioning
Rowing
Warm up
5 minutes @ S/M 18, damper 2
5 minutes @ S/M 24, Damper 5
Metcon (Distance)
20 minutes Row for distance
Start @ damper 10
Every 5 minutes, reduce the damper by 2, increase your stroke per minute by 2, start @ 24 or so
Then
Active Recovery: Row or bike 5-10 minutes