Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
Weightlifting
A: Clean and Jerk (1 rep max)
TC:14 min
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
2 Clean and Jerk @ Ascending
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
15 OHS 95/65 lbs
70 DU
KG:45/30 KG
TC: 12 min
Score: Time
Scaling Options
Beginner
5 rounds
15 OHS @ Light
50 Single Unders
Intermediate
5 rounds
15 OHS @ 75/55
50 DU
Perform
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @95/65
50 Double unders
Extra Accessory
Metcon (No Measure)
3 rounds
20 Banded Good morning
30sec/elbow Side panks