Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics pulling
3 sets
8/8 Side Bend lat pull in, tall kneeling
8 Tall kneeling Face pull
8 Tall kneeling band dips
Gymnastics
Metcon (Checkmark)
Negative Ring Muscle-ups
5 x 2-4
These are a potent exercise and should be performed with your best attention to detail. The main objective of this exercise is to control the negative in the transition. If you cannot control the transition (you feel like you fall into the hang portion of the movement) add a band.
The benefits of this exercise is somewhat obvious but here are a few example of where this can help you:
– Long strap RMU
– Prevent missing transition as you tire
– Strict RMU, unweighted and weighted
– Mobility within the muscle up
()
Gymnastics
Metcon (Checkmark)
5 sets
5 feet elevated pronated ring rows (wide pull)
5 weighted ring dips
rest as needed
Gymnastics
Metcon (Checkmark)
6 sets
6 Russian dips
6 Snap back pull swing on rings
rest 2-3 minutes
()
Metcon
Metcon (Time)
4 Rounds @ RPE 7-8
20 DB Deadlifts 2×100/70lbs
400m Ski erg
100′ Sled pull hand over hand*
* The weight on the sled to pull hand over hand should be doable without stopping but slow at the start. Something like 150-180lbs for the men, 115-135lbs for the women
Post Chain
Metcon (Weight)
5 sets
12 Renegade Rows (no push up) @ heavy
15 Bear hug good mornings
Core
Metcon (Checkmark)
Ab wheel
3 x 10-15
()
Session 2
Conditioning
Warm-up Easy 6 min jog @ RPE 4
then
Ramp-up
1 min @ RPE 4
1 min @ RPE 6
1 min @ RPE 8
1 min @ RPE 4
1 min @ RPE 6
1 min @ RPE 8
Metcon (Distance)
Running Intervals
6 x
3 minutes @ 5km pace
3 minutes @ recovery
Cool Down easy 6 min jog