Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
5 Empty Bar Tempo Bench (slow and controlled)
5 GHD’s to Parallel
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHD’s
Metcon (Time)
“Bamm-Bamm Rubble”
Freedom (RX’d)
7 rounds
11 Bench Press (135/95)
15 GHD Sit Ups (Or 20 Alternating V-ups)
(KG conv: BP 61/43)
Independence
7 rounds
11 Bench Press (115/80)
10 GHD Sit Ups + 6in riser (Or 14 Alternating V-ups)
(KG conv: BP 52/36)
Liberty
7 rounds
11 Bar Push Ups
15 Sit Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
12 Double DB Standing Bent Over Row @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
Lat Pulldowns – Neutral Close Grip
Double DB Standing Bent Over Row
Barbell Skull Crushers
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)