Chic’s Beach CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 PVC Pipe Pass Throughs
10 PVE Pipe Around the world (Left and Right)
-into-
2 sets
30-second Jump Rope
5 Empty Bar Shoulder Press
5 step back lunges
50ft Overhead walk with Dumbbell (25ft each arm)
2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.
3. Workout Prep
With partner
2 sets:
10 Double Unders (each)
1 Wall Walk (each)
10ft Single Arm Overhead Lunge Walk (each)
Strength
Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.)
Workout
Metcon (Time)
“The Great Gazoo”
Freedom (RX’d)
Partner Workout:
100-80-60-40-20
Double Unders
10-8-6-4-2
Wall Walks
*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set
*Split all reps in whatever sets you decide.
Individual Option:
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
*25ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set
(KG conv: DB 22.5/15)
Independence
90-70-50-30-10
Double Unders
10-8-6-4-2
Wall Walks (Halfway)
50ft Single arm Overhead Walking Dumbbell Lunge (35/25) after each set
(KG conv: DB 15/10)
Liberty
100-80-60-40-20
Single Unders
Bear Crawl (ft)
50ft Walking Lunge after each set
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)