Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 sets
5/5 Front rack reverse lunges
5/5 KB/DB windmills
10 DB deadlifts @ 2xDB’s
10 DB squats x 2 DBs
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific Reception Drills
Jerk
6 split position strict press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
3 Tempo Split jerks
Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans
Weightlifting
A: Clean and Jerk (Work up to a RPE 9/10 for the day)
TC: 16 min
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate and Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
200m run/Row or Bike 400m
15 DB Deadlifts 2×50/35lbs
6 Bar Muscle-ups
KG: 22.5/15 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
200m run/400m Row or bike
10 KB Deadlifts @ 2x 16/12 KG
6 Banded Pull Ups
Intermediate
200m run/400m Row or bike
15 DB Deadlifts @ 2×35/25lbs
8 C2B
Perform:
4 rounds, each for time
200m Run
15 DB Burpee Deadlifts @2×50/35lbs
6 Bar Muscle-ups
Rest 1 minutes
Extra Accessory
Metcon (No Measure)
Bird dog + row
3 x 10/side
Rest 30 sec between sides and sets
Slow and controlled eccentric phase