Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
1. Lateral skater hops + box jump. Stick the landing before jumping to the box.
4 x 6/6 @ 20-24″
https://youtu.be/Xz27DudBfSs
2. Forward + Backward lateral skater hops
4 x 25/25′
Move forward 25′ and return back to start going backwards.
Setup cones for your lateral movement to stay consistent.
3. Single leg lateral depth jump
4 x 4/leg
* first set no weight, if ok add weight, light
Jump down from a comfortable height. To add weight simply hold a medball or add a weight vest
https://youtu.be/Li5MSY3eIfM
Conditioning
Easy 6 min warm up run
Conditioning
Metcon (5 Rounds for distance)
Running Intervals
5 x
Run 3 minutes @ RPE 9
Run 3 minutes @ recovery
Bike Erg Easy 6 min cool down
Odd Object
Metcon (5 Rounds for weight)
Yoke Carry
5 x 25′ @ Heavy (RPE 7)
After the run it will be harder to brace so you have to focus on maintaining a tight core and resisting the swaying of the hips.
Accessory
Metcon (5 Rounds for weight)
DB Farmers Carry
5 x 50′ @ AHAP
Metcon
Metcon (Time)
For time
21-15-9
C2B pull ups
Hang power cleans 185/135 lbs
Accessory
Metcon (Checkmark)
Plank Bird Dogs
3 x 20