Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Lower Volume
3 sets
8 Incline DB Row
8 Incline DB Bench press
8 Bent over Ms
4 Wall slides with foam roller
Gymnastics
Metcon (5 Rounds for reps)
5 x Max reps Pike HSPU with deficit, Box @ 30″
Rest 3 minutes
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Accessory
Metcon (Weight)
3 sets
12 Arnold Press @ moderate to heavy
12 Lying Band face pulls
Rest as needed
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Metcon
Metcon (Time)
5 rounds for time
5 Rope climbs
15 KB Squats 2×32/24KG
Hold the KB like you should with a real KB front rack. If you can’t perform 7 unbroken reps, scale the weight down.
Conditioning
Metcon (5 Rounds for calories)
5 rounds
45 sec ski erg @ damper 5-7, RPE 8
100m Bear hug carry 150/100lbs
Accessory
Metcon (Weight)
3 sets
8 Heavy Pendlay Rows
50′ Unstable Overhead Carry
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Core
Metcon (Checkmark)
6 sets
10 Support on ring leg raises
10 GHD situps
Rest as needed
Session 2
Warm-up: Bike easy 7 minutes
Conditioning
Metcon (5 Rounds for distance)
5 rounds
3 minutes Bike erg
1 min HS hold + shoulder taps
2 minutes Bike erg
1 min Triple-unders
1 min Bike erg
1 min Empty Barbell pullover
Rest 1 min
Conditioning
Metcon (3 Rounds for time)
3 sets
500m Row
100′ Heavy sled push (arms extended)
Rest as needed
then
Bike Erg Recovery 7 minutes