Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Clean
Higher intensity
Lower body activation
3 sets
8 Squat Pull through
6/6 Bulgarian split squat
Weightlifting
Clean (6×2)
EMOM 6minutes
2 Squat Cleans @ 70%
Not TNG
Weightlifting
Front Squat (5 x 3 @ 65%)
Accessory
Metcon (No Measure)
4 sets
20 seconds bike erg @ 10 damper
10 seconds rest
10 Jumping squats @ as high as possible
Rest as needed
Metcon
Metcon (5 Rounds for time)
5 rounds
10 TTB
15 KBS 32/24kg
20/16 Cal Row
Rest 30 seconds
Each round should be about 7/10 effort
Conditioning
Metcon (3 Rounds for calories)
3 sets
3 minutes Ski erg
3 Wall climbs
Rest 3 minutes
@ RPE 7/10
Post Chain
Metcon (No Measure)
Reverse hypers
3 x 20