Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 sets
10/8 cal Row @easy
10 Inchworm push ups + downward dog
10 Jump squats
B. Mobility/Activation
90/90 hip rotations
12 rotations (6/6)
https://youtu.be/dMsXx_Qqpj0
C. Specific
Tempo Back squat ramp up
5 x 2 @ increasing weight
3 tempo descent hold bottom for 2 seconds and explode out.
Weightlifting
A: Back Squat (5 x 3 @75%)
Rest 60-90 seconds between sets
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ RPE 7/10 & controlled
Intermediate & Perform
As written
Metcon
B: Metcon (Time)
For time
50-40-30-20
DB Hang Snatch 1×50/35lbs
25-20-15-10
HSPU
KG: 25/15kg
TC: 16 minutes
Score: Time
Scaling Options
Beginner
40-30-20-10 Hang DB Snatch 25/15lbs
25-20-15-10 DB push press @ 2x 25/15lbs
Intermediate
50-40-30-20 Hang DB Snatch 50/35lbs
25-20-15-10 Hspu, Feet on box (reduce reps if needed)
Perform
12-8-4
Alternating DB Squat Snatch @50/35 lbs
HSPU
Rest 1:1
6-4-2
Alternating DB Squat Snatch @70/50 lbs
Strict HSPU
Extra Accessory
Metcon (Checkmark)
3 x 10 Plank Bird dog
Goal: Core endurance and control