Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High intensity, Weightlifting
3 sets
3 Banded Snatch pull
3 Banded tall snatch high pull*
3 Deep squat muscle snatch
* Same setup as previous movement, may need to get closer or have a lighter band
Weightlifting
Snatch (5 x 5 @ ascending to a heavy TNG for the day )
Start @ 65%
Remember, TNG does not mean for time. TNG for max load is a different way to work on strength. It can increase your time under tension which is good. Every single rep should be as close to perfect as you can get it.
If you are an athlete that always powers to get the heaviest load because you struggle with the technique or the leg strength in the squat, you have to break the cycle and squat snatch.
Weightlifting
Back Squat (5 x 8 @ 70-75%)
Accessory
Metcon (Weight)
4 sets
10 RDL @ RPE 7
5 seated box jumps @high
Rest as needed
Metcon
Metcon (6 Rounds for time)
6 rounds @ hard on the ski + quality on the snatches
15/12 Cal ski Erg
10 DB Squat snatch 1×70/50lbs
Rest 1 minute between rounds
Core
Metcon (Checkmark)
10 sets, not for time, take it easy
10 GHD situps
10 hip extensions
Session 2
Conditioning
Warm up
Bike Erg
6minutes
Alternate between
1 minute @ low damper
1 minute @ high damper, standing
Metcon (4 Rounds for time)
4 rounds
1500m Bike erg @ 1 damper, RPM 85+
30 pistols
750m Bike erg @ 8-10 damper, 60 RPM, standing
5 shuttle runs*
500m Bike erg @ 4-6 damper, hard
100′ HS walk
Rest 2 minutes
1 Shuttle run = 50′ out and 50′ back (100′ total distance for 1 rep)
Accessory
Metcon (Checkmark)
3 sets
12 Glute bridge, feet on swiss ball
12 alternating plank bird dogs