Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets (empty barbell)
5 Deadlifts
5 Strict Press
5 Front Squats
5 Power Cleans
5 Thrusters
2. Strength Prep
Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm. 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:
1 Deadlifts
1 Shoulder to Overhead
1 Front Squat
1 Power Clean
1 Thruster
(Build in weight)
Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.)
Workout (Time)
“Barbell Bash”
Freedom (RX’d)
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
(KG conv: 61/43)
Independence
50 Deadlifts (95/65)
40 Shoulder to Overhead (95/65)
30 Front Squats (95/65)
20 Power Cleans (95/65)
10 Thrusters (95/65)
(KG conv: 43/29)
Liberty
30 Dumbbell Deadlifts (light)
25 Dumbbell Push Press (light)
20 Dumbbell Front Squats (light)
15 Dumbbell Power Cleans (light)
10 Dumbbell Thrusters (135/95)
Target time: 12-14 minutes
Time cap: 18 minutes
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)