Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Conditioning
Metcon (8 Rounds for time)
Running Intervals
8 x 800m
2min rest between sets
Gymnastics
Metcon (Weight)
Find your 3 rep max weighted ring dip
Weightlifting
Metcon (5 Rounds for weight)
5 sets @ increasing load
15 sec max Hang power clean
15 sec max Shoulder to overhead
Rest 2 minutes
Metcon
Metcon (5 Rounds for time)
5 rounds, each for time
25/20 Cal Echo Bike
15 TTB (Practice speed cycling)
10 D-Ball ground to over the shoulder @ 100/70lbs
Rest 1:1
Movement Conditioning
Metcon (Checkmark)
100 free standing shoulder taps