Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
B. Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
3 Jumping Good mornings
*https://youtu.be/K6TVReERpFs
C. Specific
-5 Halting Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)
Weightlifting
A: Snatch (1 rep max)
TC: 15 min
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
3 Snatch @ moderate
Intermediate & Perform
As Written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
20/17 Cal row
15 Hang power cleans 115/75lbs
10 Bar Facing Burpees
KG: 55/35 KG
TC: 15 min
Score: Rounds and Reps
Scaling Options
Beginner
15/12 Cal row
15 Hang power cleans @Light
6 Burpee over bar
Intermediate
20/17 Cal row
15 Hang power cleans @75/55
10 Bar facing burpees
Perform
As Written
Extra Accessory
Metcon (No Measure)
3 sets
12 Half kneeling landmine twists
50′ Unstable OH walk (barbell + bands + KBs) @ 20/16 kg either side
The load should feel unstable but doable, not too heavy