Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets:
50m Jog
10 sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Scap Pull-ups
2. Workout Prep
1 set:
100m Run
5 Handstand Push Ups
Workout (Time)
“Post-Feast Nap”
Freedom (RX’d)
For Time
1000 meter Run (Or 1200/1000m Row)
40 Handstand Push ups
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
400 meter Run (Or 500/400m Row)
20 Handstand Push ups
Independence
For Time
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
600 meter Run (Or 800/700m Row)
20 Handstand Push ups
400 meter Run (Or 500/400m Row)
10 Handstand Push ups
Liberty
For Time
500 meter Run (Or 500/400m Row)
30 Dumbbell Push Press (light)
400 meter Run (Or 400/350m Row)
20 Dumbbell Push Press
300 meter Run (Or 300/225m Row)
10 Dumbbell Push
Target time: 15-17 minutes
Time cap: 20 minutes
Accessory (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable sub front squat or Handstand Hold *
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