Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low intensity
3 sets
7 Snatch grip RDL
7 Snatch grip RDL into Muscle snatch
7 Squat position muscle snatch
7 Muscle squat snatch
Weightlifting
Snatch (3 x 20 @ 30%)
Unbroken TNG @ 30% of your 1rm, Squat snatch
You can rest at the hip. This should be executed slowly and methodically, NOT FOR TIME.
You can wear straps if you want.
Rest as needed
Weightlifting
Metcon (Weight)
Bulgarian Split squat
4 x 15/15
Accessory
Metcon (Checkmark)
3 sets
100′ Sled push @ moderate, walking
20 Squat pull through @ moderate band
Rest as needed
Metcon
Metcon (Checkmark)
EMOM 30minutes
1- 18/15 Cal Row
2- 20 DB Snatch 1×50/35lbs + 10 Push ups
3- 50 Double-unders
Nice and smooth. Minute 2 will be a lot of work but just get through it, don’t rush it. If it takes 55 seconds, that’s ok. Recover on the DU. If that minute feels likes a 8+/10 RPE reduce the reps on the snatches
Post Chain
Metcon (Checkmark)
3 sets
10 Nordic Curls
15 Glute bridge, on heels
Rest 2 minutes
Core
Metcon (Checkmark)
3 sets
30 Sky touches
30 lying leg raises
30 abmat situps
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Session 2
Conditioning
Metcon (Checkmark)
Warm-up
1- Easy 6 minute run
2- 4 minutes
Min 1: easy
Min 2: moderate
Min 3: hard
Min 4 harder
3- 3 minutes recovery
5k Run (Time)
Max Effort 5k Run
5km baseline test. This will help us guide our low intensity and high intensity running paces.