Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Running = Speed endurance
Rest as needed between run and deadlift
Warm up
Single leg hops 4 x 25/25′
Sled push @ walking + Broad jumps back
4 x 25′ out walking with sled + 25′ broad jumping back
Jumping bulgarian split squat 4 x 8/8
https://youtu.be/FifNqpmjj5s
Conditioning
Metcon (9 Rounds for distance)
Running Intervals
Minutes:
3-2-1-3-2-1-3-2-1
Rest 2 minutes between each interval
then
easy cool down 5 minutes
3minutes = RPE 8
2minutes = RPE 9
1minute = RPE 9.5
Weightlifting
Metcon (Weight)
Trap bar Deadlift
3 x 6 @ RPE 7
This should feel heavy but technically sound. Reset every rep.
NOTE: If you do not have a trap bar, you can perform a BLOC deadlift below the knees. It’s basically a deadlift from blocs to decrease the ROM and deload the hamstring.
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Strength
Bench Press
5 sets
3 Bench press @ 75%
3-5 Strict ring Muscle-ups
Metcon
Metcon (2 Rounds for time)
E10MOM x 2
“Jackie”
1000m Row
50 empty bar thrusters (45/35lbs)
30 Pull ups
on first Jackie:
Goal is Sub 3:50 row for men, Sub 4:05 row for women
Thrusters completed within 1:45
Pull ups unbroken.
On second Jackie:
Goal is Sub 4:00 row for men, Sub 4:15 row for women
Thrusters completed within 2 minutes
Pull ups unbroken.
Core
Metcon (Checkmark)
10 sets
10 GHD situps
10 Hip extension on GHD
Rest as needed