Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Day
Weightlifting Activation
3 sets
6 Snatch Grip RDL
6 Tall snatch high pull
6 Tall muscle snatch
6 Behind the neck Snatch grip push press
then
3 sets
Tall Snatch
3 reps @ increasing load
Focus on the continuous tension in your upper back. Never dropping, always pulling on the bar or pushing against it. Move your feet!
Weightlifting
Snatch (5 x 6 @across)
same weight or slightly heavier than 2 weeks ago
Weightlifting
Back Squat (3 x 12 @ 60-65%)
Accessory
Metcon (No Measure)
4 sets
100′ Walking lunges @ weighted vest
20 high box jumps, no rebound
Take your time with this. You should be able to talk the whole way through
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
20 Pull ups
30 Calories Bike Erg
40 KBS @ 24/20kg
If your hands start to wear out, you can sub the pull ups out with slam balls.
What’s important in this workout is to stay under control the entire time so breaking up the pull ups is the way to go. I want you to practice breathing calmly during the pull ups, almost like you’re trying to slow the cycle down.
Post Chain
Metcon (No Measure)
3 sets
12/12 Prone hamstring curls @ hold knee flexion for 3 seconds and return to extension over 3 seconds
12/12 Split stance RDL @ light KBs in both hands
Core
Metcon (Weight)
3 sets
25’/25′ Anti rotational sled drag @ heavy
30 seconds Side star plank / side
Rest as needed between sets
Session 2
Conditioning
Metcon (No Measure)
Running warm-up
Easy 10 minutes @ RPE 4
Metcon (5 Rounds for distance)
Running Intervals
5 sets
5 minutes @ RPE 4
2:30 minutes @ RPE 8
Metcon (No Measure)
Cool down
10 minutes @ easy