Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics pulling
Upper body activation
3 sets
8/8 Side Bend lat pull in, tall kneeling: https://youtu.be/4XW5D2og2eY
8 Tall kneeling Face pull
8 Tall kneeling band dips
Metcon
Metcon (Checkmark)
EMOM 20minutes
Odd- Machine of your choice
Even- Gymnastics weakness* (pulling)
* We’re talking volume here, not high skill or strength.
Gymnastics
Metcon (Checkmark)
10 sets
6 Hollow body hold on GHD + KB or DB pull over @ light and controlled
4 (2/2) L-sit Rope pull ups
Rest 2 minutes
Accessory
Metcon (Checkmark)
6 sets
25′ Overhead sled drag @ moderate to light (walking)
50′ HS walk (add obstacle if you want)
Rest 30-60 seconds
Metcon
Metcon (Checkmark)
5 rounds, Not for time
30/20 Cal Ski erg
20 Hang Squat clean 115/75 lbs
30/20 Cal Row
Active rest on bike for 1 minute between rounds
Post Chain
Metcon (Weight)
5 sets
12 Renegade Rows (no push up) @ heavy
12 Prone back extensions
Core
Metcon (Checkmark)
Ab wheel
3 x 10-15
()
Session 2
Conditioning
Metcon (Time)
Running
Easy 5-7 km jog