Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
1. Lateral skier hop + hold
5 x 4/leg
https://youtu.be/Xz27DudBfSs
2. Lateral Skier hop + Hold + vertical jump
4 x 3/leg
4. Single Lateral med ball toss against wall
4 x 8/leg @ moderate
https://youtu.be/ZYwwBm7XtIY
Conditioning
Metcon (2 Rounds for distance)
Running Intervals
2 sets
5-4-3-2-1 minutes
Increase speed every interval. Rest 1:2 (5 minutes of work = 2:30 rest)
Pace yourself to fish STRONG on the last minute intervals
Rest 5 minutes between sets
Odd Object
Metcon (Checkmark)
Practice either
Sandbag over wall @ 48″ @ 100/70lbs (more or less)
OR
Heavy sandbag Ground to shoulder
()
Accessory
Metcon (Checkmark)
Wall ball
10 x 6 @ 30/20lbs @ 12/11′
Weightlifting
Metcon (Weight)
Work up to the heaviest BB complex of the day
4 Deadlifts
6 Hang power cleans
8 Thrusters
Metcon
Metcon (Time)
30-20-10
Burpee BJO 24/20″
C2B
Shoulder to OH 2×50/35lbs
Accessory
Metcon (Checkmark)
Ring supported leg raise
3 x 10-15