Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Weightlifting
Before getting this day start take 10 minute to practice the Cross Double under + triple unders
Snatch Technical Warm-up
2 sets
7 Snatch lift offs
7 Snatch slow motion high pull
7 Tall snatch, moving feet onto plates (watch video FOOT WORK MATS)
https://youtu.be/rqK1afR3cRc?t=226
Weightlifting
Metcon (Weight)
5 sets
5 Snatch deadlifts
5 Low hang high pulls
5 Hang squat snatch
5 OHS
Weightlifting
Back Squat (5 x 10 @ 55-60%)
Accessory
Metcon (Checkmark)
4 sets
30 secs/side Max rep Deficit split squat @ moderate to light (DB in farmer carry style)
3 Depth jump landing
Rest 3 minutes
https://youtube.com/shorts/3ODQAlh-Xj8?feature=share
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22minutes
10 L-Sit Chin-ups
20 KB Clean and jerks 1×20/16kg
60 DU @ heavy rope
Move consistently, break it up early and often to make sure you can have consistent work to rest ratio. If you can’t hit the L-sit chin ups modify with regular chin ups
Accessory
Metcon (Checkmark)
3 sets
10/10 Banded lateral Tow taps
10/10 Quadruped Unilateral hip extensions
Rest 2-3 minutes
()
Core
Metcon (Checkmark)
Tall kneeling hold on Swiss ball
3 x 1 min
()
Session 2
Conditioning
Metcon (Checkmark)
Bike
Use bike erg if possible
Warm up 10 minutes
RPM @ 60 working up to 75-80
Metcon (Distance)
Bike erg
5 sets
4 minutes @ Resistance 2 @ RPM 80-90
3 minutes @ Resistance 10 @ RPM 60-70
Cool down
10 minutes