Chic’s Beach CrossFit – CrossFit/FIT
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine:
3 sets
10 Alternating Box Step Ups
30sec. Knee Plank
3 Inch Worms
**2. Workout Prep**
Get athletes set up relatively quickly and let’s light this candle.
Workout Option 1
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
RX
1000 Box Step Ups (20in)
Use 45/35lb vest/ruck backpack if available (KG 20/15)
Independence:
1000 Box Step Ups (20in)
Use 35/25lb vest/ruck backpack if available (KG 15/10)
Liberty:
For Time:
500 Box Step Ups (16in)
Use 20/14lb vest/ruck backpack if available (KG 9/6)
No target Target Time today. Try and stay moving for the whole workout
Time cap: This is up to you and your space/equipment available. If you have the means then allow athletes to finish or get as far as they can within the hour class.
Workout Option 2
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Freedom (RX’d)
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-Ups
400 Meter Run
50 Burpees
Independence
40 Burpees
400m Run
80 Push-Ups
400m Run
120 Walking Lunges
400m Run
160 Air Squats
400m Run
120 Walking Lunges
400m Run
80 Push-Ups
400m Run
40 Burpees
Liberty
20 Up Downs
200m Run
30 Bar Push-Ups
200m Run
40 Walking Lunges
200m Run
50 Air Squats
200m Run
40 Walking Lunges
200m Run
30 Bar Push-Ups
200m Run
20 Up Downs
Target timet: 45-50 minutes
Time cap: 52 minutes
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back