Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
3 rounds
Jog/Run 200m
25′ A skip
25/25′ Side shiffle
25′ High knees
Plyometrics
Metcon (Checkmark)
Plyometrics
1. Medball toss into acceleration
6 x 30-40 feet
2. Jumping Bulgarian split squat
4 x 6/6
3. Power Skip
4×25’
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Conditioning
Metcon (5 Rounds for distance)
Running Intervals
5 x 4 mins @ 5km pace
Jog @ recovery 3 minutes between intervals
Accessory
Metcon (Checkmark)
Hip hike
4 x 8/8
https://youtube.com/shorts/nfYT-mW4VEs?feature=share
Odd Object
Metcon (Weight)
Sandbag Carry
4 x 100′ @ As heavy as you can
Resist the hip swaying from side to side, this is an important goal of this piece.
Weightlifting
Metcon (3 Rounds for reps)
3 sets
Max rep strict press @ 70% body weight
rest 3 minutes between sets
Metcon
Metcon (Time)
5 rounds for time
10 DB Power cleans 2×70/50lbs
50′ Walking lunges 2x70x50lbs (farmer carry)