Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Conditioning
Metcon (Time)
Run
Easy 10 min jog warm up
right into
5km @ 6/10
Accessory
Metcon (No Measure)
4 sets
8 Banded OHS
8 Banded behind the neck pull downs
Rest as needed
()
()
Weightlifting
Split Jerk (5x 2+2)
5 sets
2 Jerk balance
2 Split jerk
Technical weight, it should feel like a 5/10.
()
Metcon
Metcon (Time)
3 rounds
50 Double-unders
10 Burpee step ups 24/20″
Core
Metcon (No Measure)
5 x 30 seconds hollow body hold
Rest as needed