Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Workout (Time)
Oaken
Freedom (RX’d)
Teams of 2
2000/1750m Row
200 Wall Balls (20/14)
2000/1750m Row
100 Dumbbell Box Step Ups (24/20)(50s/35s)
2000/1750m Row
(KG Conv: WB 9/6, DB 22.5s/15s)
Individual Option
1000/850m Row
100 Wall Balls (20/14)
1000/850m Row
50 Dumbbell Box Step Ups (24/20)(50s/35s)
1000/850m Row
(KG Conv: WB 9/6, DB 22.5s/15s
Independence
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Dumbbell Box Step Ups (20/16)(35s/25s)
1750/1500m Row
(KG Conv: WB 9/6, DB 15s/10s)
Liberty
Teams of 2
1000/850m Row
100 Wall Ball Thrusters (light)
1000/850m Row
100 Box Step Ups (24/20)
1000/850m Row
Target time: 28-32 minutes
Time cap: 40 minutes
Optional Accessory (Checkmark)
Mayhem Mini-Pump: Shoulder/Glutes
4 Rounds
10 Standing Single Arm DB Press @ moderate weight
10 Standing DB Lateral Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
-Rest 3 min b/t round-
Standing Single Arm DB Press
Standing DB Lateral Raise
GHD Hip Raise
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
Coodown/Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)