Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Warm-up
Easy 6 minute jog
then
3 x 25′ A skip
3 x 25′ Butt kicks
3 x 25 Forward shuffle
Conditioning
Metcon (Distance)
Running Intervals
10 sets
1 min @ 10k pace
1 min jog
Weightlifting
Metcon (Weight)
3 sets
6 Strict press
12 Push press
18 OHS
Find the heaviest weight you can perform this complex unbroken
Metcon
Metcon (Time)
4 Rounds for time
400m run
15 Devil press 2x 50/35 lbs
9 Bar Muscle-ups
Core
Metcon (Checkmark)
4 x
10 weighted GHD sit-ups @ 14/10 lbs
15 unweighted GHD Sit-ups