Chic’s Beach CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
1:00 Jump Rope
-into-
3 sets
10 Ring Rows
10 Alternating V-Ups
10 Air Squats
2. Workout Prep
3 sets:
100m Bike Erg (build in pace)
1 Rope Climb (1 pull)
Workout
Metcon (AMRAP – Rounds and Reps)
“Isildur”
Freedom (RX’d)
15:00 Amrap
1000m Bike Erg (30/24 Calorie Assault Bike)
2 Rope Climbs (15ft)
Independence
15:00 Amrap
1000m Bike Erg (30/24 Calorie Assault Bike)
2 Rope Climbs (12ft)
Liberty
15:00 Amrap
750m Bike Erg (20/16 Calorie Assault Bike)
3 Zombie Climbs
Target number of Rounds: 4.5-5 rounds
Minimum number of Rounds: 3.5 rounds
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Tempo Pushups
10 Chin Ups
15 Standing KB Crush Grip French Press
15 Barbell Drag Curls
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
10 Strict Toes to Bar
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Barbell Drag Curls
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose