Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2-3 sets
30 seconds Stiff leg row
6 Inchworm push up into downward dog
6 Band strict press
B1. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
B2. Push Press Drills
– 20-30 secs Front Rack Mobility, elbows forward
– 5 Strict Press
– 5 Dip holds, hold 5-10 seconds
– 5 Dips holds + push press, heels down (3s)
– 5 Push press, heels down
C. Metcon Prep
2 sets @ ascending
3 tempo power cleans @ TnG
3 Bar facing burpees
Weightlifting
A: Push Press
1 x 5 @80%
2 x 4 @82%
2 x 4 @85%
Rest 2-3 minutes between sets
TC: 18 min
Score: Weight
Scaling Options
Beginner
5×4 @ moderate
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95 lbs
Bar facing burpees
KG: 60/45 KG
TC: 13 min
Score: Time
Scaling Options
Beginner
Power Clean @moderate
Regular Burpees
Intermediate
Power Clean 115/75lbs
Bar Facing Burpees
Perform
3 sets of
4 rounds
3 Power Clean @135/95
3 Bar Facing Burpees
Rest 2 minutes between sets
Extra Accessory
Metcon (Weight)
Wide Stance Good Morning
3 x 20 reps
Rest 60-90 seconds between sets
Goal: Post Chain Strength Endurance
Hold 5 seconds at the bottom after rep 5, 10 and 15