Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 sets
30 second Row
3 banded shoulder oscillations
https://youtu.be/P9QVvhyBTdM
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
C. Upper body activation
2 sets
4 Banded pull aparts @ 2-2-2-2
8 Wall slides @ foam roller
https://youtu.be/VUOVGr8cao0
Gymnastics
A1: Metcon (AMRAP – Reps)
Part A (5 min)
Max strict HSPU
A2: Metcon (Checkmark)
Part B: Progression 1 (10 min)
4 x X%
Rest as little as possible between unbroken efforts.
Max rep > 30 = 30%
Max rep 20-30 = 40%
Max rep 10-15 = 50%
Max rep < 10 = 10 reps box supported
TC: 15 min
Score: Reps
Scaling Options
Beginner
Z Press @ a 8-10 rep weight
Intermediate
Feet on Box Pike HSPU
Perform
As Written
Metcon
B: Metcon (Time)
For time
21-15-9
Power Clean 115/75 lbs
TTB
KG: 50/35 KG
TC: 8 min
Score: Time
Scaling Options
Beginner
Power Clean @ RPE 4-5
Abmat situps or Knee raises
Intermediate
Power Clean @95/65
Toes to Eye Level
Perform
As Written
Conditioning
C: Metcon (Calories)
5rounds (minutes)
40 seconds Max Calories
rest 20 seconds
Extra Accessory
Metcon (Weight)
Core
Half kneeling landmine twist
3 x 12/side