Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Gymnastics (pulling)
2 sets
10 Hollow body scap pull ups
10 hollow body face pulls (attach bad slightly higher then your feet height on a vertical post)
10 hollow body at pull down @ straight arms
Gymnastics
Metcon (Checkmark)
6 x 2-3 Negative RMU
Same cues as last week, these are potent and should be done with care. The KEY moment of these negatives is in the transition. If you cannot control the tempo during the transition, add assistance.
Accessory
Metcon (3 Rounds for reps)
3 sets
Max rep strict pull ups, wide grip
Max rep feet elevated ring push ups
Rest 3 minutes
These aren’t real max reps more like 90%. The goal is to go to a rep number that you feel is your potentiel without compromising recovery in the 3 minute window. This will serve you in workouts to understand what the feeling is of staying close but under your limit
Accessory
Metcon (Checkmark)
3 sets
12 Hollow body Band pull overs
6 Swing on rings
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Metcon
Metcon (Time)
27-21-15-9
Burpees BJO @ 24/20″
DB Thrusters @ascending weights
Weights:
50/35, 60/45, 70/50, 80/55lbs
It doesn’t have to be these exact weight since I know gyms may not have access to these. The goal is to finish with heavy DBs that you may have to break up the 9. You can also use KBs.
Accessory
Metcon (Checkmark)
3 sets
20 band pull aparts
4 Prone angels
Rest as needed
Post Chain
Metcon (Checkmark)
3 x
20 reverse hypers
Core
Metcon (Checkmark)
3 x 12/12 Side plank leg raises
Session 2
Conditioning
Bike Warm up easy 7 minutes
Metcon (Checkmark)
Echo Bike “Fortitude”
EMOM 30minutes
Odd- 15/12 Cal echo bike
Even- 15 Burpees
Then
Bike Erg Recovery 7 minutes
If ever you can’t fit the bike within the minute, reduce the calories by 2 or 3 but don’t stop. Discomfort is part of training and you can work your way through it.