Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
low Volume Weightlifting, high intensity
2 sets
8 Band Face pulls
8 Band Y pulls
8 Band overhead squats
1 set
6 Bent over Row @ snatch grip
6 Tall snatch high pull
6 Tall muscle snatch
Weightlifting
Metcon (Weight)
Work up to a max of the following complex
1 Power snatch
1 High Hang power snatch
1 Low hang power snatch
Gymnastics
Metcon (3 Rounds for time)
3 sets
15 Bench press 135/95 lbs
15 Inclined press 2×50/35 lbs
15-20 Kipping C2B pull ups
Rest 2 minutes between sets
Weightlifting
Back Squat (6x 1+1)
Cluster Sets
6 x 1+1 @ 92%
Rest 10-15 seconds between reps
Rest as needed between sets
Accessory
Metcon (No Measure)
4 sets
15 seconds/leg max rep Bulgarian split squat/leg 2 x 50/35 lbs
8 Box Jump Over @ clearing the box 24/20″ or higher if confident
6 Thrusters 225/155 lbs, from ground
Rest 3 minutes
Metcon
Metcon (Time)
3 rounds for time
500m Row
21 KBS 32/24kg
12 Ring dips
Accessory
Metcon (Weight)
5 sets
50′ Sled push @ heavy
15 Wall Balls @ 30/20 lbs
5/5 Single leg Box Jump @ 20/16″
Rest 1:1
Post Chain
Metcon (Weight)
3 sets
8 Seated good mornings @ moderate to heavy
4-8 Feet elevated Ring face pulls
Core
Metcon (No Measure)
3 sets
20 GHD situps
20 Med Ball weighted sky touches