Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Gymnastics
Upper body Activation
3 sets
8 Band face pulls
8/8 unilateral band lateral raise
8 Wall slides
8 Band tricep extensions (pulling upward)
Gymnastics
Metcon (Checkmark)
5 sets
6 Deficit Strict HSPU, Feet on box @ hard
20 Tall kneeling DB press @ 90 degrees*
Rest 3 minutes
* The press begins roughly at eye level. Keep your upper back active and your arms at a 90 degree bend. Press up aggressively to a full extension and control down back to the eye level.
Gymnastics
Metcon (3 Rounds for reps)
3 x 3 min AMRAPs
10 inchworm push-ups
3 wall walks
()
Accessory
Metcon (Checkmark)
3 sets
8 Bent over barbell HIGH row*
20 Lying Face pull* @ light band
()
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
500m Row
50 DB Deadlifts 2×70/50lbs
50′ Bear hug walking lunges 100/70lbs D-Ball or sandbag
Post Chain
Metcon (Checkmark)
3 sets
30 Band Good mornings
30 band pull aparts
Accessory
Metcon (Checkmark)
100 band hammer curls
Session 2
Conditioning
Bike Warm up
easy 7 minutes
Metcon (5 Rounds for distance)
5 Rounds of
Bike (5 mins)
3 mins @ damper 10, standing
2 minutes @ damper 2, RPM 80+
straight into
AMRAP 3 minutes
10 Goblet squats @ 32/24kg
10 SDLHP @ 32/24KG
No rest between rounds
Cool Down 5 minutes
5mins bike + AMRAP 3 is one round, right after AMRAP jump back into 5min Bike