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-
6 min AMRAP
30-sec assault bike
10 plate toe taps (each side)
2x25ft shuttle jog (down and back)
2. Workout Prep
2 sets:
20 Second Assualt Bike
-rest 1:00-
20 Second Shuttle Run
-rest 1:00-
*Build in pace
Workout: BOTH CLASSES (4 Rounds for reps)
Midnight Kiss
Freedom (RX’d)
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike
-3:00 rest –
3:00 Max Calorie Row
Independence
No Change
Liberty
2:00 Max Calorie Assault Bike
-3:00 rest-
2:00 Max 25ft Shuttle Run
-3:00 rest-
2:00 Max Calorie Assault Bike
-3:00 rest-
2:00 Max Calorie Row
Target number of reps each set: 45 + reps
Minimum number of reps before scaling: 30 reps
CrossFit Accessory Part 1 (Checkmark)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with 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)
* If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.
CrossFit Accessory Part 2 (Checkmark)
3 sets
8-10 Single Arm Bent Over Rows(DB or KB)
12-16 Bent Over Flys (change plates or light DB)
into
3 sets
6/6 Farmer Hold Bulgarian Split Squats
6/6 Bulgarian Split Squats (no weight)
12 Double DB RDL *slow and controlled
REST 1 minutes between sets
FIT Metcon (Time)
4 rounds for time
5 lungsters *lunge R + lunge L + thruster
10 cal row
15 sit ups
10 cal row
5 devils press
1:00 rest between rounds
DB 35/25
FIT Core (Checkmark)
Core: 3 rounds
1:00 forearm plank right into 0:30 max reps bicycle crunches
0:30 rest between rounds
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back