Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics
Upper body activation
3 sets
8/8 Tall kneeling Straight arm lat pull down + crunch (core flexion as you pull down)
8 Seated narrow grip band row
8 Tall kneeling wide grip behind the neck band lat pull down (place PVC in band)
4 Band angels
Gymnastics
Metcon (Checkmark)
6 sets
12 Band assisted unbroken wide grip pull ups
12 hollow body straight arm band lat pulldown:
Rest 2 minutes
This should feel like a 4/10 at the beginning. You should successfully achieve all sets unbroken
Volume accumulation not Strength work
()
Gymnastics
Metcon (Checkmark)
5 sets
8 Seal rows @ unbroken (moderate)
15 seconds Seal row hold
30-45 sec hollow body support on parallettes
Rest 2 minutes
*This must be fast and the pulling must be smooth and continuous.
Accessory
Metcon (Checkmark)
3 sets @ RPE 7/10
12 Tall kneeling alternating DB strict press
12 Incline DB flies
Rest 2-3 minutes
Metcon
Metcon (Checkmark)
3 rounds, not for time
2000m Row
50 HR Push-ups
50 KBS 24/16kg
RPE 5/10. If you can’t have a conversation here, you’re going too fast.The goal here is to accumulate volume with perfect technique and positioning
Post Chain
Metcon (Checkmark)
3 sets
12/12 Archer Rows
20 Back extensions
()
Core
Metcon (Checkmark)
3 sets
20 Alternating plank bird dogs
60 seconds hollow hold on GHD
Session 2
Conditioning
Metcon (Checkmark)
Running Warm-up
Jog 1000m
3 x 25′ of each
A skip
B skip
Forward shuffle
Butt kicks
Metcon (Distance)
Warm up
10 minutes @ Zone 1-2
then
10 sets
Run 2 minutes @ RPE 5
Run 30 seconds @ 5k pace
then
10 minutes cool down
RPE 5 should be a running pace you can hold for 1 hour. It is very important to respect this pace since the goal here is to maximize our 30 seconds of efforts.
Accessory
Metcon (Checkmark)
5 sets
8/8 side lying clam raises
16 deadbugs with swiss ball