Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics pulling
Upper body activation
5 sets @ increasing load
8 Seated band rows @ close grip
8/8 tall kneeling Side bend lat pull in
8 Pendlay rows
Gymnastics
Metcon (Checkmark)
5 sets
15 Strict band assisted C2B chin ups
15 Feet elevated pronated ring rows
rest as needed
Accessory
Metcon (Weight)
5 sets
8 Pronated DB strict press @ heavy (unbroken) (SEATED)
12 Lying Band face pulls
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Accessory
Metcon (Checkmark)
3 sets
30 band pull aparts
30 Band lat pull downs
Metcon
Metcon (Checkmark)
3 rnds, not for time @ RPE 7
1000m Row
30 KB cleans 2x 24/16kg
7 Rope climbs
Break up the KBs into 2 sets of 15 or 3 x 10. KB clean and jerks should feel slow and controlled. Adding too much speed to these can cause uncomfortable an unnecessary impacts.
Post Chain
Metcon (Weight)
3 sets
12 Zercher good mornings @ moderate to light
6 Prone Angels
rest as needed
Core
Metcon (Checkmark)
5 sets
20 GHD situps
10/10 side plank leg lifts
Session 2
Conditioning
Jog 800m @ easy
3 x
25′ A skip
25′ Forward shuffle
25′ Butt kicks
Then
10:00 min Easy Warm up
Metcon (Distance)
Reverse Pyramid
6 minutes @ RPE 7 (10-12km pace)
2 minutes @ recovery
5 x
1:00 @ 5km pace
1:00 @ recovery
2 minutes @ recovery
6 minutes @ RPE 7 (10-12km pace)
Cool down
10minutes easy recovery