Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
A. General
Bike/Row/Run/Ski
5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing
B. Mobility
PNF hamstring stretch
5x
– 7 seconds contraction pushing against the band with your foot
– 7 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 rounds
50ft Plate Overhead Walking lunge 45/25lbs
15 Wall Balls
30s of Double under or Triple under practice
Metcon
A: Metcon (Time)
Buy in:
50 DB Burpees Deadlifts 2×50/35 lbs
3 rounds
400m run
25 DB Front Squat 2×50/35 lbs
75 DU
15 DB Step-up over 2×50/35 lbs, 24/20″
Buy out:
50 DB Burpees Deadlifts 2×50/35 lbs
KG: 25/15 KG
TC: 30 min
Score: Time
Scaling Options
Beginner
3 rounds
200m run
20 DB Front Squat 2x light
60 Single-unders
16 Step ups @ bodyweight
Buy in & out:
40 burpees
Intermediate
3 rounds
400m Run
25 DB Front Squat 2×35/25 lbs
50-75 Double unders
15 DB step-up over 2×35/25 lbs + 24/20″
Buy in & out:
50 DB burpees 2×35/25 lbs
Perform
3 rounds
25 DB Front Squat 2×50/35 lbs
50 Double unders
15 DB step-up over 2×50/35 lbs + 24/20″”
50 Double-unders
Buy out:
50 DB burpees 2×50/35 lbs
A2: Metcon (Time)
Team Version
With a Partner, Runs done together
Divide reps evenly
Buy in:
100 DB Burpees Deadlifts 2×50/35 lbs
3 rounds
400m run
50 DB Front Squat 2×50/35 lbs
150 Double-unders
30 DB step-up over 2×50/35 lbs, 24/20″
Buy out:
100 DB Burpees Deadlifts 2×50/35 lbs
Extra Accessory
Metcon (Checkmark)
Weighted side plank
3 x 40 seconds/side 1×50/35lbs
Rest 60 seconds between sets
No rest between sides