Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders*
*Every 10 reps attempt a double-under or a triple under
B. Mobility
B1. World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
B2. PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
3-5 reps on each movement
Metcon
A: Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
KG: 20/15, 9/6 KG
TC: 30 min
Score: Time
Scaling Options
Beginner
Filthy 30
30 reps of each movement
8KG KB
14/10 lb WB
Intermediate
Lower weights as needed
Perform
As Written
A2: Metcon (Time)
Team Version
With a partner, partition how you’d like
100 Box Jumps (24/20 in)
100 Jumping Pull-Ups
100 Kettlebell Swings 16 Kg
100 Walking Lunge Steps
100 Knees-to-Elbows
100 Push Presses (45/35 lb)
100 Back Extensions
100 Wall Ball Shots (20/14 lb)
100 Burpees
100 Double-Unders
Extra Accessory
Metcon (Checkmark)
Jumping pistols
Every 30 sec x 10 rounds
3/3 @as high as possible
-All 3 on one leg then the other leg
-Set the box as low as possible, but use the box to deload the tension in the bottom.
-Try to keep your height consistent throughout the full 5mins