Chic’s Beach CrossFit – Deka Competition
Warm-up
Low volume, lower intensity
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/v_rdkic-qhs?t=59
Gymnastics
Metcon (Weight)
5 sets
4 Tempo Inclined DB Seal row
4 Tempo Kipping deficit HSPU @ you choose deficit
Rest 3 minutes
Tempo: 4.2.X.1 for both movements
Gymnastics
Metcon (Checkmark)
4 sets
8 Ring face pulls
8 Feet elevated ring push-ups
Rest as needed
Metcon
Metcon (Time)
5 rounds
10 DB hang clean 2×50/35 lbs (DBs between the legs in the hang)
10 C2B
1000m Bike erg
Jog 200m recovery
@RPE 7-8/10
Post Chain
Metcon (Weight)
3 sets
8 RDL @ mod to light
60 seconds reverse chinese plank hold
Session 2
Conditioning
Metcon (Distance)
Easy 30 minute row @ s/m 24