Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High volume
3-4 sets
4 Banded Snatch high pulls
4 Tall muscle snatch
4 Heaving snatch balance
Weightlifting
Snatch
5 x
10 Power Snatch
10 Squat Snatch
@ 55-60%
Take the time when you need to reset your grip. You can rest at the hang. This is how we train consistency in barbell cycling. Technique is KEY specifically here the bar path and upper back activation.
Weightlifting
Back Squat (5 x 7 @ 77-85%)
Accessory
Metcon (Checkmark)
4 sets
4 Snatch deadlifts @ 90% best snatch
25′ Silverback swings 2×20/16 kg
Rest as needed
()
Metcon
Metcon (4 Rounds for time)
4 rounds, each for time
20 DB Clean and jerk 1×100/70lbs (alternating, from the ground)
30 Cross DU
40 Wallballs 20/14 lbs
Active recovery 2 minutes on Rower between rounds
Yes, more heavy DBs. These create an immense stress and thus a huge adaptation. There is so much benefit to heavy unilateral movement. The key is to stay in contact with the ground in order to increase stability. If we jump too much and don’t actively pull on the DB the weight will move towards the ground too quickly and we will struggle.
Post Chain
Metcon (Checkmark)
3 sets
12/12 Unilateral Glute bridge*
12/12 Banded lateral toe taps
*In the glute bridge, setup on your heel further away from your glutes in order to get your hamstrings more.
()
Core
Metcon (Checkmark)
Weighted hollow body hold, on GHD
6 x 30-45 seconds
@ lightly weighted
If you cannot hold a weight without losing the hollow body position, simply set your arms overhead
Session 2
Conditioning
Run Warm-up Easy 10 minutes @ RPE 4
then
Run Ramp up
2 x
3 mins @ RPE 5
2 mins @ RPE 7
30 seconds @ RPE 9
Metcon (5 Rounds for distance)
Running Intervals
5 sets
2:00 minutes @ 5km pace minus 2-5 seconds
4 minutes @ Recovery
then
Cool Down 10 minutes @ easy