Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 sets
5/5 Front rack box step ups*
5/5 KB/DB windmills
10 Med Ball abmat sit ups
Set the box at a height that allows the athlete to stand from a full squat. If the box is too low the heel will be too far away from the hip.
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific Reception Drills
Jerk
6 split position push press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
6 Tall split jerk (from front rack)
3 Tempo Split jerks
Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans
Weightlifting
A: Clean and Jerk (5 x 1 @90%)
Rest as needed between reps
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5x 1-3 @ Good technique
Intermediate
As Written
Metcon
B: Metcon (Time)
For time
21-15-9-15-21
Medball Abmat situps @ 14/10lbs
Calorie Row/Bike/Ski
KG: 6/4KG
TC: 15 min
Score: Time
Scaling Options
Beginner
15-12-9-12-15
Abmat situps
Calorie Row/Bike/Ski
Intermediate
Abmat sit ups @ lower weight
Calorie Row/Bike/Ski
Perform:
21-15-9
GHD Sit-ups
Cal Ski
Extra Accessory
Metcon (No Measure)
EMOM 9minutes
6 Heavy Wallballs + 6 High Box jumps