Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
60sec Row
30 sec/side World’s greatest stretch (15sec/side)
10 Deep squat banded Y pulls + controlled eccentric
https://youtu.be/K6TVReERpFs
B. Specific
Bang, bang footwork drill, then:
3 sets @30-50%
3 Snatch lift offs
3 Muscle snatch
3 OHS
3 Tempo Snatch
https://youtu.be/qOFG1L92_3o
Weightlifting
A: Snatch
Lift off + Squat Snatch
8 x 1+2
ascending from 70% up to 87%
TC: 16 min
Score: Weight
Scaling Options
Beginner
8 x 1+1 @ weight across
Intermediate
As Written
Perform:
1 x (1+2) @70%
2 x (1+2) @75%
1 x (1+2) @82%
1 x (1+1) @80%
1 x (1+1) @85%
1 x (1+1) @82%
1 x (1+1) @87%
Rest 2-3 minutes between sets
()
Metcon
B: Metcon (AMRAP – Rounds)
EMOM 16minutes
Odd- 15 DB Push press + 5 DB thrusters 2x 50/35lbs
Even- 15/12 Cal Row
TC: 16 min
Score: Rounds Completed
Scaling Options
Beginner
10 Barbell Push Press + 5 Thrusters
10/8 Cals
Intermediate
DB @ 35/25 lbs
12/10 Cal Row
Perform
Every 4 minutes for 20 minutes
2 rounds
15 DB push press
5 DB Thrusters 2×50/35 lbs
Extra Accessory
Metcon (No Measure)
4 rounds for quality
100′ Sled push sprint @RPE 8
Rest 20 seconds
5/5 Seated single leg vertical jump.
Rest 30 seconds
If cannot perform sled push replace with either one of these options:
– 30 seconds mountain climbers
– 30 max cal bike