Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Gymnastics
Upper body activation
3 sets
12 DB pull over
12 Behind the neck band pull down
6 Wall slides with Foam roller
Gymnastics
Metcon (5 Rounds for reps)
5 sets
Max strict HSPU
Rest 30 seconds
Max rep HSPU lock outs
Rest 3 minutes
Accessory
Metcon (Checkmark)
4 sets
16/14 Cal Ski Erg
30 sec Double bottom up KB hold, tall kneeling @ hard but maintaining perfect 90 degree angle
Rest as needed
Metcon
Metcon (Checkmark)
3 rnds, not for time
30 Slam balls 50/30 lbs
30 SDLHP 115/75lbs
30 Burpees
Take your time, don’t rush anything and make transitions quick because you didn’t rush
Movement Conditioning
Metcon (Checkmark)
5 sets
40 seconds on 20 seconds off
Dead Hang hold, passive
Post Chain
Metcon (Checkmark)
3 sets
10 Prone back extension in W position
16 reverse hypers
Core
Metcon (Checkmark)
Hollow body hold on GHD
3 x 45-60 seconds
Session 2
Conditioning
Warm-up (No Measure)
Warm up 10 minutes
on bike erg: RPM @ 60 working up to 75-80
Metcon (AMRAP – Rounds and Reps)
4 sets
4 minutes Echo Bike @ 62-67 RPM
Rest 1 min
AMRAP 4 minutes
50′ Heavy Sled push
100′ Shuttle run*
Rest 3 minutes
* 100′ Shuttle run = 2 x (25’ out, 25′ back)
10 minutes cool down