Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Machine of choice:
3 mins @ increasing intensity
B. Activation
5 sets
4 Alternating Scorpions
4 Alternating Y raises on the floor
4 Alternating Trap-3 raises
https://youtu.be/yxhU2_RTRYA
C. Specific:
Turnover drills
2 rounds
– 5 High pull into Snatch
https://youtu.be/fWNO55vg4SE
– 5 Pause in extension + Snatch
https://youtu.be/7n3C8gGncwU
-5 Tempo Snatch
*Reception should be at varied heights, progressing lower and lower.
Weightlifting
A: Metcon (3 Rounds for weight)
3 sets, each as heavy as possible
5 Power Snatch
5 Hang power Snatch
5 Power Snatch
TC: 10 min
Score: Weight
Scaling Options
Beginner
Weight Across
3 Power Snatch
5 Hang power Snatch
Intermediate & Perform
As Written
Metcon
B: Metcon (AMRAP – Reps)
EMOM 20minutes
1. 6 Front squats 185/135lbs
2. 15/12 Cal Machine
3. 20 Wallball 20/14 lbs
4. 15/12 Cal Machine
5. Rest
KG: 85/60, 9/6 KG
TC: 20 min
Score: Completed Reps
Scaling Options
Beginner
1. 6 Front squats @ unbroken
2. 10/8 Cal Machine
3. 15 Wallball @ unbroken
4. 10/8 Cal Machine
5. rest
Intermediate
1. 6 Front squats @ 135/95lbs
2. 12/9 Cal Machine
3. 20 Wallball @14/10 lbs
4. 12/10 Cal Machine
5. Rest
Perform
EMOM 20
1. 6 Power Clean @225/155
2. 15/12 Cal Bike
3. 20 Wall Ball @30/20
4. 15/12 Cal Bike
5. Rest
Extra Accessory
Metcon (Weight)
W Sled drag (backwards)
3 x 50′ @mod, controlled
Hold W position with upper body