Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Agility Ladder Drills
3 x 2 foot forward
3 x Icky shuffle 3 point
3 x In & Out
https://www.youtube.com/watch?v=tMY5Cj39xN8
Single leg hurdle jumps
4 x 6-8 hops/leg
https://youtu.be/0aUXsgTClx0
Side shuffles into A sprint
6 x 1 out and back + run out
Side shuffle out 15′, back 15′ accelerate over 25′ make sure you have space to slow down
https://youtu.be/C5l8QWB16Eg
Conditioning
Metcon (Distance)
Running Intervals
Tempo run
2 mins @ RPE 5
2 mins @ RPE 7
1 min @ RPE 9
5 minutes @ recovery
20 minutes @ Tempo
5 min recovery
Tempo: A run pace you can maintain for about an hour, something around you 10km pace (not best pace)
Accessory
Metcon (Checkmark)
Hip Hike
3 x 10/10
https://youtube.com/shorts/nfYT-mW4VEs?feature=share
Odd Object
Metcon (3 Rounds for time)
3 sets
100m heavy sled push (RPE 8)
100m Yoke carry @ heavy (RPE 8)
100m Sandbag carry, bearhug @ heavy (RPE 8)
Accessory
Metcon (Weight)
Single arm DB Bent over row
5 x 5/5
Find heaviest load for all sets across
()
Metcon
Metcon (Time)
4 rounds for time
15 Power Snatch 135/95lbs
15 C2B
60 Double-unders
Breathe during movement, slow is smooth smooth is fast. If you know you’re doing this workout unbroken, then you do not need to rush the bar.
Movement Conditioning
Metcon (Time)
100 Step ups 1×50/35lbs, 24/20″