Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Partner Warm-Up
With a Med Ball
10 Squat + chest pass
10 “Wallball” passes
10 Overhead passes
10 Rotational passes (side to side)
10 Hollow Body overhead passes:
In a hollow position, athletes are back to back and passing the medball into each other’s hands behind them
B. Specific
1-3 sets
Ring rows: Find proper foot elevation (or angle)
2-4 chin ups: Find proper assistance for those needing
1-3 RMU: Prepare and find correct assistance for those performing the band assisted strict muscle up
Band assisted strict muscle up:
https://youtube.com/shorts/Dn32e9gb4OQ?feature=share
Gymnastics
A: Metcon (Checkmark)
6 sets
6 Feet elevated ring rows
3 Ring muscle up
Rest 60-90sec
TC: 12 min
Score: Completion
Scaling Options:
Beginner:
6 Ring rows
3 Strict chin ups, assisted
Intermediate:
6 Ring rows @ hard
3 Assisted strict muscle ups
Perform:
6 rounds
10 GHD Sit-ups
3 Ring Muscle-ups
A: Metcon (Checkmark)
6 sets
6 Feet elevated ring rows
3 Ring muscle up
Rest 60-90sec
TC: 12 min
Score: Completion
Scaling Options:
Beginner:
6 Ring rows
3 Strict chin ups, assisted
Intermediate:
6 Ring rows @ hard
3 Assisted strict muscle ups
Perform:
6 rounds
10 GHD Sit-ups
3 Ring Muscle-ups
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
15 Power Cleans 135/95 lbs
20/16 Cal Row
25 Box jumps 24/20″
KG: 60/43 KG
Score: Rounds & Reps
TC: 20 min
Scaling Options
Beginner:
10 Power cleans @ 2 light sets
16/14 Cal Row
15 Box jumps @ 20/16″ or step ups
Intermediate:
15 Power Cleans @ 95/65 lbs
20/16 cal row
25 Box jumps @ 24/20″
Perform
EMOM 24
Alternate between
– 10 Power Clean @135/95 lbs
– 15/10 Cal Row
– 15-20 Box Jumps @24/20″
Extra Accessory
Metcon (Checkmark)
4 rounds for quality
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank