Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
5 Front Squats (empty bar)
5 Strict Press
5 Up Downs
10 Lateral Bar Jumps
2. Workout Prep
3 sets
3 Thrusters (build-in weight)
50ft Shuttle Run (practice turning)
Workout (Time)
Acai Bowls
Freedom (RX’d)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
50ft Shuttle Run (25ft down & back =1rep)
(KG Conv: 52/36 thrusters, 15m shuttle run, 7.5m = 1 rep)
Independence
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
50ft Shuttle Run (25ft down & back= 1 Rep)
(KG Conv: 43/29 thrusters, 15m shuttle run, 7.5m = 1 rep)
Liberty
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters (light)
8/6 Calorie Row
Target time: 14-16 minutes
Time cap: 20 minutes
*shuttle run set up outside
**shuttle run substitution:
25-30-35-40-45-50-55-60-65-70 DU/Singles
Accessory (Checkmark)
Every min (10 mins):
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow Negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Bodybuilding Finisher: Upper Body Posterior (No Measure)
3 Rounds: (for quaility)
12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
12 Straight Arm Banded PVC Lat Pull Down
12 Banded Tricept Kickbacks
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose