Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
2 sets
3 OH squats @4.2.X.1
3 Snatch balance
3 Tall snatch
3 Tempo power snatch
Weightlifting
A: Snatch
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
6×2 @moderate across
Intermediate
As Written
Perform
From Blocks
Barbell start just below the knees
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
Metcon
B: Metcon (6 Rounds for reps)
2 rounds
2 minutes Max rep
Front Squats 185/135 lbs
rest 1 minute
2 minutes Max rep
Devil Press 2×50/35lbs
Rest 1 minute
2 minutes Max rep
HSPU
Rest 1 minute
KG:85/60, 22.5/15 KG
TC: 18 min
Score: Reps
Scaling Options
Beginner
FS @ Moderate
Devils Press @ moderate
DB Push Press @ moderate
Intermediate
FS@ 155/115
Devils Press @ 35/25 lbs
Pike HSPU
Perform
Amrap 2
DB Step-ups 24/20″, 1×50/35
Rest 1
Amrap 2
HSPU
Rest 1
Amrap 2
HS walk
Extra Accessory
Metcon (Weight)
Tall kneeling Slam ball
3 x 18
Rest 20 seconds after rep 6 and 12
Rest 60 seconds between sets