Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High volume day
Snatch Activation
3 sets
7 Snatch Deadlifts
7 Snatch lift offs
7 snatch tempo high pull (tempo the first pull then high pull normal)
7 Tall muscle snatch
Weightlifting
Snatch
Snatch complex
5 sets @ 45%
5 Tall snatch high pull
5 Snatch high pulls
5 squat snatch
5 snatch balance
Weightlifting
Back Squat (5 x 10 @ 60-65%)
Rest 3 minutes between sets
Accessory
Metcon (Checkmark)
3 sets
15 RDLs
15 Heel elevated goblet squat
15 Banded Russian KBS @ heavy
Metcon
Metcon (Checkmark)
5 rounds, not for time
25 burpee Box jump (step down) 24/20″
20 GHD situps
25 slam balls 30/20 lbs
Accessory
Metcon (Checkmark)
5 sets
8 Snatch grip push press @ banded with KBs on either side (light-ish, unstable)
8 W-Y pulls
8/8 Diagonal band pull aparts
Core
Metcon (Checkmark)
3 sets
90 seconds sorenson hold on GHD
60 second hollow body hold on GHD
Rest as needed
Session 2
Conditioning
Warm-up
Run 1000m
3 x
25′ A skip
25′ Forward shuffle
25′ Butt kicks
Metcon (Checkmark)
Easy Warm up
8 mins @ RPE 3
Ramp up (6 mins total)
30 seconds @ RPE 4
30 seconds @ RPE 6
30 seconds @ RPE 8
30 seconds @ RPE 5
30 seconds @ RPE 7
30 seconds @ RPE 9
3:00 minutes @ RPE 4
Metcon (Distance)
8 sets
Run 2:20 @ RPE 6
Run 40 seconds @ 5k pace or slightly faster
Working time: 28 minutes