Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up + Crossover Symmetry or Banded 7’s
-into-
3 sets
3 Snatch Grip Push Press
3 Overhead Squats
3 Pressing Snatch Balance
3 Snatch Balance
* Have athletes start with a PVC Pipe and progress into a light, empty barbell as they warm through the sets. *
2. Strength Prep
For snatch balance, athletes can take their bar from the rig. Ensure that athletes can overhead squat before attempting snatch balance. Athletes should make sure to step back far enough from the rig in case the bar is dropped in front to avoid bouncing the bar off of the rig. For athletes who cannot overhead squat, have them practice snatch balance with a PVC pipe or empty bar AND/OR build in weight on a Snatch Grip Push Jerk from the back rack.
3. Workout Prep
1 set (each)
20-second Row (at workout pace)
Snatch Balance
Heavy Snatch Balance
* Work up to a heavy single for the day *
Optional workout instead of Snatch Balance (5 Rounds for reps)
O’ Holy Night
Freedom (RX’d)
5 sets
1:00 MaxBall Slams (30/20)
1:00 Max Burpees
1:00 Max V-Ups (RX+ = TTB)
1:00 Rest
(KG conv 25/15)
Independence
5 sets
1:00 MaxBall Slams (20/15)
1:00 Max Burpees
1:00 Max V-Ups
1:00 Rest
(KG conv 15/10)
Liberty
5 sets
1:00 MaxBall Slams (15/10)
1:00 Max Burps
1:00 Max Sit-Ups
1:00 Rest
(KG conv 9/6)
Workout (10 Rounds for time)
Silver Bells
Freedom (RX’d)
Teams of 2
10 rounds (each/1:1)
200/175m Row
Independence
Teams of 2
10 rounds (each/1:1)
175m/150m Row
Liberty
Teams of 2
10 rounds (each/1:1)
30 seconds Max Meter Row
(Partner one rows 30-seconds while partner 2 rests. Switch every 30-seconds)
Target time each set: 40-50 seconds
Time cap each set: 60 seconds
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)