Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 Rounds
20 sec Machine @ easy
10 sec Machine @ hard
50’ Bear Crawl with a light DB in each hand
B. Mobility
Foam roller wall slide with mini band around wrist
10 repetitions slow and controlled
C. Specific
4 Banded Piked HSPU*
8 Alternating DB strict press
50’ DB OH walk
https://youtu.be/qeyrmuNnsfc
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 8minutes
3-8 Strict HSPU
TC: 8 min
Score: Reps
Scaling Options
Beginner
3-8 Z Press @ moderate
Intermediate
3-8 Pike HSPU (Feet on Box)
Perform
Progression 3
4 sets
strict hspu X%
Rest as little as possible between unbroken sets.
+10% from last week
Metcon
B1: Metcon (Time)
At 0:00
21-15-9
Hang clean 135/95lbs
Bar facing burpees
B2: Metcon (Time)
At 10:00
12-9-6
Squat clean 155/105lbs
Bar facing burpees
KG: 60/45 KG, 70/50 KG
TC: 18 min
Score: Times
Scaling Options
Beginner
15-12-9
Hang Clean @Moderate
Burpees
9-6-3
Squat Clean @ Moderate
Burpees
Intermediate
21-15-9
Hang clean @115/75
Bar facing burpees
12-9-6
Squat clean @135/95
Bar facing burpees
Perform
At 0:00
21-15-9
Hang clean @155/105
Bar facing burpees
At 10:00
12-9-6
Squat clean @185/125
Bar facing burpees
Extra Accessory
Metcon (Weight)
5 sets
8 Seal rows @ unbroken (moderate)
Hold last rep at the top for 15sec
Rest 2 minutes
*This must be fast and the pulling must be smooth and continuous.