Chic’s Beach CrossFit – Deka Competition
Warm-up
High Volume, Weightlifting
2 sets
7 RDLS
7 RDL into Muscle clean
7 Front Squats
7 Tall Power Cleans
7 Tall Squat Cleans
Weightlifting
Hang Clean (Work up to a 5 rep max Hang Squat clean
)
This doesn’t have to be TNG but you cannot drop the bar to re-grip
Weightlifting
Back Squat (Work up to a 3RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
15 TTB
15 Wall balls 20/14lbs
15 KBS 24/16kg
15 Box jumps w/ step down 24/20″
Core
Metcon (Checkmark)
3 sets
20 GHD situps
10/10 Side plank band row
Rest as needed
Accessory
Metcon (Checkmark)
3 sets @Tall kneeling
6-8 Behind the neck band pull down
6-8 Prone M raises
Session 2
Conditioning
Warm up
10 minutes row
EMOM increase stroke rate by 2, begin @ 18
Metcon (Distance)
Row
Max distance in 20 minutes
Cool down 10 mins
Compare distance to August 24th