Chic’s Beach CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
:15 sec Assault Bike (Arms)
:15 sec Assault Bike (Legs)
:15 sec Assault Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Hang Power Cleans (work up in weight)
Workout
Metcon (2 Rounds for time)
“Galadriel”
Freedom (RX’d)
21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
(KG conv: PC1 52/36, PC2 70/48)
*Women’s Calories: 16-12-8
*Echo Bike Calories: 16/14-12/10-8/6
Independence
18-13-8
Calorie Assault Bike
Hang Power Cleans (95/65)
Rest 1:1
18-13-8
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
(KG conv: PC1 43/29, PC2 61/43)
Liberty
15-10-5
Calorie Bike Erg
Dumbbell Hang Power Cleans (light)
Rest 1:1
15-10-5
Calorie Bike Erg
15-9-3
Dumbbell Hang Power Cleans (moderate)
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Accessory
Front Racked Barbell Box Step-Ups
*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.
3 sets of 14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)