Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics pulling
Upper body activation
4 sets
6/6 DB bent over rows
6 DB pullovers
6 Band Ts
Gymnastics
Metcon (Checkmark)
10 sets
1 Pegboard ascent
5 Wide grip strict pull-ups
30 seconds max rep Tall kneeling straight arm lat band pulldown
Rest 30-60 seconds
Gymnastics
Metcon (5 Rounds for reps)
5 sets
6 DB 1 & 1/4 press @ heavy
Max unbroken close grip HSPU
Rest 3 minutes
Accessory
Metcon (5 Rounds for reps)
5 sets
Max rep DB lateral raise 2×20/10lbs
Max rep Band tricep extension (pulling upward)
Rest as needed
Metcon
Metcon (Time)
3 rounds
2000m Row @ Damper 2
30 Hang power cleans 135/95lbs
100 Heavy rope DU OR Drag rope DU
Post Chain
Metcon (Checkmark)
3 sets
25′ Death march 2×20/16kg
100′ Heavy double KB front rack carry
()
Core
Metcon (Weight)
3 sets
200m Suitcase carry (100m right, 100m left) 1×70/50lbs
100′ Anti rotational sled drag 50/50′ @ Heavy but doable unbroken
Session 2
Conditioning
Warm-up (No Measure)
Warm-up
Easy 10 minute jog
Metcon (5 Rounds for distance)
Running Intervals
5 rounds
5 mins @ RPE 4
5 mins @ RPE 8
Recover 2 minutes
10mins Easy recovery