Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Easy 10 minute run
3 x 25’ A skip
3 x 25’ B skip
3 x 25’ Forward shuffle
3 x 25’ Butt kicks
2 x 800, @ RPE 4/10
Walk 200m between sets
Conditioning
Metcon (7 Rounds for time)
Running Intervals
7 x 800m @ RPE6
Rest 2 minutes
Weightlifting
Metcon (Weight)
Tall kneeling 1 & ¼ strict press
Hold 1/4 position for 2 seconds
4 x 4 @ AHAP for all sets
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Weightlifting
Metcon (Weight)
5 sets, increasing in load.
4 Hang cleans
4 Shoulder to OH
4 hang cleans
You can do power or squats. The goal is to find the heaviest you can perform for this complex unbroken.
Metcon
Metcon (3 Rounds for time)
Every 7 mins x 3 sets
2 rounds
40 Heavy rope double unders
20 Thrusters 75/55 lbs
10 Burpee pull-ups
Movement Conditioning
Metcon (No Measure)
70 Ring rows
Break up however you want. Switch grip as needed, you can elevate your feet but you should be able to perform 8 reps stringed together