Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Conditioning
Metcon (6 Rounds for time)
Running
6 x 800m @ RPE 6
Rest 1:30 between efforts
Progression 2 in our running intervals
Weightlifting
Push Jerk (Work up to a heavy 5 rep for the day)
Hold the top for 2 seconds
Keep pressing into the bar when you’ve finished your rep
Weightlifting
Metcon (Weight)
5 sets @ ascending load for a heavy/max for the day
3 power cleans
25′ front rack walking lunges
3 Thrusters
25′ OH walking lunges
Rest as needed
Metcon
Metcon (Time)
5 rounds for time
12/10 Cal ski erg
12 TTB
Movement Conditioning
Metcon (No Measure)
100 HSPU @ kipping