Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High volume weightlifting
Upper body activation (Snatch)
3 sets
8/8 Half kneeling diagonal pull apart
8/8 Banded kb press
8 Tall muscle snatch
Weightlifting
Metcon (5 Rounds for weight)
5 sets @ 55-60%
5 Squat snatch
5 Low hang squat snatch
5 High Hang squat snatch
5 OHS
Weightlifting
Back Squat (5 x 12 @ 55-60%)
Accessory
Metcon (Checkmark)
4 sets
8 wall ball 30/20lbs @ as high as possible
5 Depth jump + vertical jump (hold landing in depth jump for 4 seconds)
Rest 3 minutes
Metcon
Metcon (Checkmark)
5 rounds, not for time
2000m Bike Erg
15 DB clean and jerks 2×70/50lbs
Accessory
Metcon (Checkmark)
3 sets
100′ DB walking lunges 2×70/50lbs @ front rack
15 Elevated DB rows @ 2x moderate to light, 3 second tempo
200′ Sandbag bearhug carry 150/100lbs
Rest as needed
Core
Metcon (Checkmark)
3 sets
20 GHD situps
20 Medball weighted sky touches
Session 2
Conditioning
Warm up
Bike
easy 7 minutes
Metcon
Metcon (4 Rounds for distance)
4 rounds
4 minute Echo bike @ RPE 8
30 Cross DU
12/12 Pistols
100′ Sled push @ moderate, fast
Recover 3 minutes on rower
Cool down 7 minutes