Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
A: Back Squat (5 x 1 @90%+)
Rest as needed between reps
TC: 15 min
Score: Weight
Scaling Options
Beginner
5x 3 @ Heavy but controlled
Intermediate
As Written
Perform
N/A
Weightlifting
****FIT OPTION***
If you do not want to back squat:
4 Rounds:
8 Double DB Sumo DL- 5 second descent, 1 sec pause, explode up *** HEAVY
12 alt. Back step goblet DB(1) lunges
12 jumping lunges
Rest 1 min btwn rounds
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
16 AMRAP
50/40 ca on bike
80 Double-Unders
30 Devil’s Presses 50/35
*Scale DU to 160 SU split
split work as needed with partner