Chic’s Beach CrossFit – CrossFit/FIT
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
6 min amrap:
30-second Row
5 Snatch Deadlifts
5 Hang Muscle Snatches
10 Jumping Squats
2. Strength Prep
Athletes will be strict pressing for a 6rm and then performing 2 drop sets off of that established 6rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.
3. Workout Prep
3 sets (with Partner)
5/4 Calorie Row (each)
2 Snatch (build in weight)
Strength
Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)
Workout
Metcon (Time)
“Celebrimbor”
Freedom (RX’d)
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row
(KG conv: S1 43/29, S2 61/43, S3 70/48, S4 83/56)
*Athletes can power or squat during snatch depending on barbell loading
Individual Option:
15/12 Calorie Row
12 Snatch (95/65)
15/12 Calorie Row
10 Snatch (135/95)
15/12 Calorie Row
8 Snatch (155/105)
15/12 Calorie Row
6 Snatch (185/125)
15/12 Calorie Row
(KG conv: S1 43/29, S2 61/43, S3 70/48, S4 83/56)
Independence
Teams of 2
25/20 Calorie Row
25 Snatch (75/55)
25/20 Calorie Row
20 Snatch (115/80)
25/20 Calorie Row
15 Snatch (135/95)
25/20 Calorie Row
10 Snatch (155/105)
25/20 Calorie Row
(KG conv: S1 34/25, S2 52/36, S3 61/43, S4 70/48)
Liberty
Teams of 2
5 rounds
20/16 Calorie Row
20 Dumbbell Snatch (light)
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)