Chic’s Beach CrossFit – CrossFit/FIT
Warm-up
4 Rounds
25′ High Knees
25′ Butt Kicks
50′ Lateral Shuffle
50′ Jog
6 Forward Lunges (with Dumbbell if doing minimal)
3 Push Up to Downward Dog
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks
Demo Videos
High Knees
Butt Kicks
Bodyweight Forward Lunges OR Single Dumbbell Forward Lunges
Push Up to Downward Dog w/Explanation
Bodyweight Metcon
()
See ya, 2022 (AMRAP – Reps)
Bodyweight
Partner Workout
12 Rounds (You Go I Go per round – 6 rounds each)
20 Push Ups
22 Bodyweight Walking Lunges
…immediately into…
1 Round (Complete together as a team)
20 Wall Walks
23 Shuttle Runs (25′ = 1 Rep)
Flow:
Partner 1: Completes Round 1 of 20 push ups, 22 walking lunges as quickly as possible.
Partner 2: Rests
When Partner 1 is done….
Partner 2: Completes Round 2 of 20 push ups, 22 walking lunges as quickly as possible.
Partner 2: Rests
and so on until 12 team rounds have been completed (6 rounds each person).
Solo Option:
6 Rounds
20 Push Ups
22 Bodyweight Walking Lunges
-Rest :90 seconds between rounds-
After the final walking lunges on round 6, you will immediately begin:
1 Round
10 Wall Walks
11 Shuttle Runs (50′ = 1 Rep)
Substitutions:
Push Ups (from hardest to easiest)
Incline Push Ups
Knee Push Ups
Elevated Knee Push Ups
Bodyweight Walking Lunge:
Complete 22 Bodyweight Forward Lunges if you don’t have the space for walking lunges
Wall Walks
Whether you don’t have the space or you aren’t comfortable to go fully upside down yet here are your sub options (from hardest to easiest):
Alternating Shoulder Taps on Wall 4 total for every 1 Wall Walk
Elevated Box Walks – 1 for 1 Wall Walk
Elevated Box Shoulder Taps 4 total for every 1 Wall Walk
Wide leg Pike Shoulder Taps 4 total for every 1 Wall Walk
Bear Hover Alternating Shoulder Taps 6 total for every 1 Wall Walk
Shuttle Runs
15 seconds of High Knees to Lateral Shuffle for every 1 rep.
Workout Strategy and Flow
HAPPY NEW YEARS EVE. WOOOOHOOO. So pumped for this one. It is gonna be a lot, but that’s what holiday workouts are go
I highly encourage you to grab a partner for this one and HAVE FUN. Complete it with a family member, friend, neighbor, etc.
M30 Scaled
PARTNER WORKOUT
12 Rounds (You Go I Go per round – 6 rounds each)
20 Elevated Knee Push Ups
22 Wall Assisted Step Back Lunges
…immediately into…
1 Round (Split reps as team however you want)
120 Bear Hover Alternating Shoulder Taps ) (total)
6 Minutes of Standing Marches
Bodyweight – Mayhem Moms (Time)
Mayhem Moms
PARTNER WORKOUT
12 Rounds (You Go I Go per round – 6 rounds each)
20 Incline Push Ups
22 Bodyweight Split Squat (11 on one side, 11 on the other)
…immediately into…
1 Round (Split reps as team however you want)
80 Wide leg Pike Shoulder Taps (total)
6 Minutes of High Knees to Lateral Shuffle
Minimal Metcon
()
See ya, 2022 (Time)
Minimal
Partner Workout
12 Rounds (You Go I Go per round – 6 rounds each)
20 Push Ups
22 Single Dumbbell Walking Lunges (50/35)
…immediately into…
1 Round (Split reps as team however you want)
20 Wall Walks
23 Shuttle Runs (25′ = 1 Rep)
Workout Strategy and Flow
HAPPY NEW YEARS EVE. WOOOOHOOO. So pumped for this one. It is gonna be a lot, but that’s what holiday workouts are go
I highly encourage you to grab a partner for this one and HAVE FUN. Complete it with a family member, friend, neighbor, etc.
Flow:
Partner 1: Completes Round 1 of 20 push ups, 22 walking lunges as quickly as possible.
Partner 2: Rests
When Partner 1 is done….
Partner 2: Completes Round 2 of 20 push ups, 22 walking lunges as quickly as possible.
Partner 2: Rests
and so on until 12 team rounds have been completed (6 rounds each person).
Solo Option:
6 Rounds
20 Push Ups
22 Single Dumbbell Walking Lunges (50/35)
-Rest :90 seconds between rounds-
After the final walking lunges on round 6, you will immediately begin:
1 Round
10 Wall Walks
11 Shuttle Runs (50′ = 1 Rep)
Substitutions:
Push Ups (from hardest to easiest)
Incline Push Ups
Knee Push Ups
Elevated Knee Push Ups
Single Dumbbell Walking Lunge:
Complete 22 Single Dumbbell Forward Lunges if you don’t have the space for walking lunges
Wall Walks
Whether you don’t have the space or you aren’t comfortable to go fully upside down yet here are your sub options (from hardest to easiest):
Alternating Shoulder Taps on Wall 4 total for every 1 Wall Walk
Elevated Box Walks – 1 for 1 Wall Walk
Elevated Box Shoulder Taps 4 total for every 1 Wall Walk
Wide leg Pike Shoulder Taps 4 total for every 1 Wall Walk
Bear Hover Alternating Shoulder Taps 6 total for every 1 Wall Walk
Shuttle Runs
15 seconds of High Knees to Lateral Shuffle for every 1 rep.
Mayhem Moms
PARTNER WORKOUT
12 Rounds (You Go I Go per round – 6 rounds each)
20 Incline Push Ups
22 Bodyweight Split Squat (11 on one side, 11 on the other)
…immediately into…
1 Round (Split reps as team however you want)
80 Wide leg Pike Shoulder Taps (total)
6 Minutes of High Knees to Lateral Shuffle
Demo Videos
Push Ups
Wall Walk
Shuttle Run
Single Dumbbell Walking Lunge – hold dumbbell any way you could like.
Cooldown/Mobility
2 Rounds
:30 Lying Glute Stretch (left)
:30 Lying Glute Stretch (right)
1:00 Leaning Child’s Pose
Demo Videos
Lying Glute Stretch
Leaning Child’s Pose