Chic’s Beach CrossFit – CrossFit/FIT
Warm-up
3 Rounds
10 Plank Jacks
10 Shoulder Swimmers
5 Push up to Downward dogs
5 Towel Rows or Crush Grip Dumbbell Bent Over Row
Demo Videos
Plank Jack
Shoulder Swimmers
Push Up to Downward Dog w/Explanation
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Metcon (Time)
Times Square Ball Drop Bodyweight
FOR QUALITY
5-10-15-20-15-10-5
Towel Rows (or 5 Strict Pull Ups each time)
Push Ups
Towel Bicep Curl
“Backpack Option”
FOR QUALITY
5-10-15-20-15-10-5
Backpack Bent Over Row (or 5 Strict Pull Ups each time)
Backpack Push Ups
Backpack Bicep Curl
“M30 Scaled”
FOR QUALITY
5-10-15-20-15-10-5
Towel Rows
Elevated Knee Push Ups
Towel Bicep Curls
“Mayhem Moms”
FOR QUALITY
5-10-15-20-15-10-5
Towel Rows
Incline Push Ups
Towel Bicep Curls
*Workout Strategy & Flow*
This is “FOR QUALITY”, We have been doing these once a week to work on building strength
Remember this style workout is not for time. Rather I want you to really focus on good form and pushing yourself to do a harder version of something that you may typically scale.
Minimal Metcon
()
Metcon (Time)
Times Square Ball Drop Minimal
FOR QUALITY
5-10-15-20-15-10-5
Dumbbell Bent Over Row (2×50/35)
Push Ups
Crush Grip Dumbbell Bicep Curl (50/35)
“Mayhem Moms”
FOR QUALITY
5-10-15-20-15-10-5
Double Dumbbell Bent Over Row
Incline Push Ups
Crush Grip Dumbbell Bicep Curl
*Workout Strategy & Flow*
This is “FOR QUALITY”, We have been doing these once a week to work on building strength
Remember this style of workout is not for time. Rather I want you to really focus on good form and pushing yourself to do a harder version of something that you may typically scale.
Accessory
Accessory / Cool Down (Checkmark)
4 Sets
10 Cat Cow
25 Air Squats
– no rest b/t sets just keep moving
at a steady/slow pace-
Helping you all accomplish your 100 Squats for today with 4 sets of 25 air squats.
Cat Cow should be at a slow and steady pace
Cooldown/Mobility
:30 Chest Stretch (each)
:30 Bicep Stretch (each)
1:00 Child’s Pose
Demo Videos
Chest Stretch
Bicep Stretch
Child’s Pose