Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press
Metcon (5 Rounds for time)
“Barney Rubble”
Freedom (RX’d)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
(KG conv: DB 15/10)
Independence
Every 4:00 (5 sets)
10/8 Calorie Row
20 Dumbbell Push Press (30s/20s)
10/8 Calorie Row
(KG conv: DB 14/9)
Liberty
Every 4:00 (5 sets)
10/8 Calorie Row
10 Single Arm Push Press (each side)
10/8 Calorie Row
Target time each set: 1:45-2:15
Time cap each set: 3 minutes
Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Cooldown/Mobility (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)