Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 minutes Row or Bike or run
5/5 Dead bug (Hold every rep for 3 seconds)
5 Snatch grip RDL
5 Snatch grip bent over row
B. Specific
B1. Activation
2 sets
10 Full squat T spine rotations
5 Box Jumps
5/5 Empty barbell OH Lunges
10 Glute bridges
B2. Specific
1-2 sets
-3 Snatch 1st pull
-3 Hang Snatch pull + 1 Hang snatch high pull
-3 Hang power snatch
-3 OHS
-3 Hang squat Snatch
Then perform complex with class
Snatch pull tips: https://youtu.be/D0zYw-XAYIA
Weightlifting
A: Snatch (5 x 1 + 1 + 1)
5 sets @65-70%
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
TC: 15 min
Score: Weight
Scaling Options
Beginner
3 Power Snatch @ weight across
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
10 DB Hang squat cleans 2x 50/35lbs
20 DB Sit-ups 1×50/35lbs (OH)
25′ DB front rack walking lunges 2×50/35lbs
KG: 22.5/15 KG
TC: 17 min
Score: Time
Scaling Options
Beginner
5 rnds
10 DB Hang cleans 25/15lbs x 2
20 sit ups
25′ DB front rack walking lunges 25/15 x 1
Intermediate
5 rnds
10 DB Hang squat cleans 35/25lbs x 2
15 DB situps 35/25lbs x 1 (OH)
25′ DB front rack walking lunges 35/25lbs x 2
Perform
5 rounds
10 Alternating DB Thrusters @1 x 70/50
20 GHD Sit-ups
25′ DB front rack Lunges @2 x 70/50
10 Burpee facing DBs
Rest 1 min after each round
Extra Accessory
Metcon (Checkmark)
Tall kneeling banded M
4 x 20
Hold 5 seconds every 5 reps