Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1 Hour (Everything Included)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10′ Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10′ Handstand Walk
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Freedom (RX’d)
For time:
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step-up (50/35) (24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
(KG Conv 22.5/15)
* Score is reps completed at the Open 10-minute time cap. But we’d like you to then finish the workout, so put your overall time in your score comments.
FIT version
18 minute AMRAP
200’ DB front rack walking lunges 35/25
25 push ups
50 DB step ups 24”/20”
5 wall walks
Independence
For time
200′ Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step-ups (35/25)(20/16)
35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups
100′ Handstand Walk OR 200′ Bear Crawl
(KG Conv 15/10)
Liberty
For time
200′ Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200′ Bear Crawl
Target time: 12-14 minutes
Time cap: 18 minutes
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)