Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
2-3 sets
5 Beat swings/Knee Raise/TTB
5 deadlifts @ascending
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
9 Deadlift 275/185 lbs
200m Run/15 Cal Row/12 Cal Bike
21 TTB
Rest 4 minutes
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 HPC 135/95 lbs
200m Run/15 Cal Row/12 Cal Bike
9 Burpee over wall @ 48″
Scaling Options
Beginner
AMRAP 12
9 Deadlift @ 70-80%
200m Run/15 cal Row/12 cal Bike
15 Hanging Knee Raise
AMRAP 12
15 HPC @ moderate
200m Run/15 cal Row/12 cal Bike
9 Burpees
Intermediate
AMRAP 12
9 Deadlifts @225/155
200m Run/15 cal Row/12 cal Bike
21 Toes to Eye Level
AMRAP 12
21 HPC @115/75
200m Run/15 cal Row/12 cal Bike
6 Burpee Over Wall
Perform:
N/A
B1: Metcon (AMRAP – Rounds and Reps)
Team Version
With a Partner Alternate Movements
AMRAP 12 minutes
9 Deadlift 275/185lbs
200m Run/15 Cal Row/12 Cal Bike
21 TTB
Rest 4 minutes
B2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
21 Hang Power Clean 135/95 lbs
400m Run/Row/Bike
9 Burpee over wall
Extra Accessory
Metcon (No Measure)
3 sets/side
15 Side lying clam raise
20 seconds Side lying clam hold
No rest between sides and sets