Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo
-into-
3 sets
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean
2. Strength Prep
After Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets. Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.
3. Workout Prep
2 set:
4 Deadlfits
2 Box Jump Overs (build in height)
Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)
Clean Grip Deadlift (3×3 @ 90% 1RM Clean)
Metcon (Time)
“Pebbles Flintstone”
Freedom (RX’d)
42-30-18
Deadlift (155/105)
Box jump Overs (24/20)
(KG conv: DL 70/48)
Independence
42-30-18
Deadlift (135/95)
Box jump Overs (20/16)
(KG conv: DL 61/43)
Liberty
30-20-10
Kettlebell Sumo Deadlift (light)
Box Step ups (20/16)
Target time: 10-12 minutes
Time cap: 14 minutes
Cooldown/Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)