Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Rest as needed between running and remaining session
1. Ladder drills
– Icky Shuffle, 3 point
– Hop Scotch
– 3 step
– Scissors
3-4 x each drill over the ladder
2. Knee raises against wall
3 x 12 reps, hold top of each rep for 2 seconds
this is essentially a slower motion version of the below video. You’ll hold the position for 2 seconds for each rep in your set of 12. Focus on maintaining your body angle correctly and bringing your feet back to the same place so that you can maintain your angle.
https://youtu.be/imFg8EwFVZs
3. Unilateral Box jumps (Single leg box jump)
4 x 6/6
Hold bottom for 3 seconds then jump up
https://youtu.be/1TsLE3j53EQ
Conditioning
Warm up easy 6 minutes
Metcon (5 Rounds for distance)
5 sets
2:00 @ RPE 8
1:00 @ RPE 9
2:00 @ recovery between sets
Recovery = jogging, not rest or walking
This will and should be hard
easy cool down 6 minutes
Post Chain
Metcon (Weight)
3 sets
8 Weighted strict wide grip pull ups
12 Pendlay rows @ moderate to heavy
rest as needed
Metcon
Metcon (Time)
3 rounds
20 DB Snatch 2×70/50lbs
20 C2B
rest 3minutes
3 rounds
15 DB Thrusters 2×70/50lbs
25 TTB
This is a heavy workout and most will struggle. Heavy DBs have an immense benefit and as much as possible you should aim to go heavy here. If you cannot perform 5 DB thrusters (or snatches) reduce the weight to DBs you can hold for at least 5 reps.
Movement Conditioning
Metcon (Checkmark)
100 Banded pike ups
https://youtube.com/shorts/xiV3rCf9kUw?feature=share