Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
20 Banded press
20 Plate hops
10 Dual DB Z press
20 Double unders
3 Inch worms
B. Mobility
Foam roller + Mini band wall slide
10 repetition slow and controlled
https://www.youtube.com/watch?v=VUOVGr8cao0
C. Jerk Drills
Footwork:
No bar split lands
Bar path:
3 sets
3 Pause Jerk dips
3 Double pause Push press
3 Drop Jerk Recoveries
Weightlifting
A: Split Jerk
E2MOM x 6
– 3 @ 75%
– 2 @ 80%
– 1 @ 85%
– 1 @ 85%
– 1 @ 87%
– 1 @ 87%+
TC:12 min
Score: Weight
Scaling options
Beginner
Pause in the dip across @ technical weight
Intermediate
As Written
Perform:
1 x 3 @60%
1 x 3 @70%
1 x 2@75%
1 x 1 @80%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%
1 x 3 @80%
1 x 2 @85%
1 x 1 @87%+
Rest 2-3 minutes b/ sets
Metcon
B: Metcon (4 Rounds for reps)
Every 4 minutes x 4
Alternate between amrap 1 & 2
1. AMRAP 3minutes
30 Double-unders
12 KBS 32/24kg
2. AMRAP 3minutes
8/6 Cal Machine
4 Front Squat 155/105lbs
KG: 70/50kg
TC: 16 mins
Score: Rounds and reps on each amrap
Beginner:
Amrap 1
30 single unders
12 Russian KBS 16/12KG
Amrap 2
6 Cal Machine
4 Front Squats 65/45lbs
Intermediate
KBS @ 24/16kg
Front Squats 115/75lbs
Perform
4 x Amrap 3
Max Wall ball to 12/11′ @ 20/14 lbs
Rest 2 between each amrap
Extra Accessory
Metcon (Checkmark)
3 rounds
20 Cal Bike erg damper at 10
14 Jumping Lunges
Rest 90 seconds
Goal: Lower body stamina