Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises
* bent over*
https://youtu.be/67jI0e8x2T8
B. Ring Muscle up skill practice
3 x 3-7 reps
Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
* https://youtu.be/y001018-p8A
Intermediate:
-Hips to rings: https://youtu.be/7stNokLb2Ts
-Box transition ring mu: https://youtu.be/spafzsIBzzI
Advanced:
-Snap back ring beat swing*
-Towel ring mu (pinch between feet)
*https://youtu.be/1ZY8zB143pw
Gymnastics
A: Metcon (AMRAP – Rounds)
“Small Apollo”
Get to 30 RMU in as little UB sets as possible
TC: 15 min
Score: Number of sets
Scaling options
Beginner:
In as few sets as possible
30 Ring Rows
30 Bench Dips
Intermediate
In as few sets as possible
20 Band assisted Strict RMU dips (Seated)
Perform:
“Apollo”
Get to 50 ring mu in as little sets as possible
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10-20-30-40-50-…
Double-unders
9-12-15-18-21
Thrusters 95/65 lbs
KG: 45/30 KG
TC: 10 min
Score: Rounds and Reps
Scaling Options
Beginner
Single unders
Thrusters @ empty bar
Intermediate
DU or SU
Thrusters 75/55 lbs
Perform
Amrap 10
2-4-6-8-10-12…
Burpee box jump over @30/24″
Thrusters @95/65 lbs
*Burpees are box facing
Extra Accessory
Metcon (Checkmark)
3 sets
10 Body Saw
30 Band lat pull down @light band
Rest as needed between sets