Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Weightlifting
4 sets
8/8 Unilateral band lat pulldown
8 Band Tall kneeling face pulls
8 Behind the neck snatch grip band press
Weightlifting
Snatch
EMOM 20 minutes
2 Squat snatches @ 65-75%
score last 10 sets
Weightlifting
Back Squat (2 x 20 reps @ 65-67%)
Accessory
Metcon (Checkmark)
5sets
5/5 Russian step ups 2×50/35lbs, 24/20″
rest as needed
Metcon
Metcon (Checkmark)
7 rounds, not for time
16 Burpees pull ups
8 D-Ball ground to OH 100/70lbs
Active rest 1 min echo bike @ RPE 5
Accessory
Metcon (3 Rounds for weight)
3 sets
5 Heavy seal rows
50′ Heavy farmer’s carry
50′ Heavy seated sled pull
Rest as needed
Core
Metcon (Checkmark)
Ring in and outs
3 x 15
()
Session 2
Conditioning
Metcon (Distance)
Bike erg
Warm up 10 minutes @ easy
Ramp up:
3 sets
3 minutes @ damper 6 RPM 80+
1 minute @ damper 10 standing
2 minutes recovery
Right into
20 minutes @ max distance @ RPE 8
score is distance performed in the 20minutes