Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
6 minute rowing technique
2 minutes @ Legs only
2 minutes @ legs + hips
2 minutes @ full stroke, pause at catch
B. Mobility/Activation
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific (drills)
5 Tall Clean high pulls
5 Tall muscle cleans
5 Tall power cleans, heels elevated
5 Tempo hang Power cleans, pause @ extension
5 Tempo Power Cleans, pause @ extension
Weightlifting
A: Power Clean (In a 10 minute work window, Work up to a 1 rep max power clean
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)
TC: 12 min
Score: Weight
Scaling Options
Beginner
Every 2 min for 10 min
3 Power Cleans @ ascending weight*
Intermediate
As Written
Perform:
add a 400m bike erg recovery between each set, you choose weight for each set.
Metcon
B: Metcon (Time)
For Time
30-25-20-15-10
Calories Row
Burpee to target
TC: 18 min
Score: Time
Scaling Options
Beginner
25-20-15-10
Calorie Row
Burpee
Intermediate
Regular burpees
Perform
30-25-20-15-10
30 Cal Ski
30 Bar facing burpees
Rest 4,3,2,1 minutes between rnds
Extra Accessory
Optional
Extra Accessory (Checkmark)
4 sets
20 seconds Seated leg abduction hold
30 seconds Superman hold on GHD or Swiss ball
Rest as needed