Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
12/10 cal Row or 200m Run @increasing intensity
10 Rotating scorpions
5/5 Hanging scapular C.A.R’s
https://youtu.be/FPpTDqBzYVw
B. Activation
3 sets
5 Pause strict press*
5 Beat swings + 3 Pause ring rows
10 Banded W-Y
*Pause for 2 seconds in extension.
Metcon
A: Metcon (Weight)
5 sets
12 DB pullovers @heavy
10 Banded face pull
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction
TC: 15 min
Score: Weight
Scaling Options
Beginner, Intermediate
As Written
Metcon
B: Metcon (Time)
3 rounds for time
100′ KB OH Carry 2x 24/16kg
800m Run/Row
20 Burpees
TC: 21 min
Score: Time
Scaling Options
Beginner
100’ Single DB OH carry (50/50) @ 12/8kg
400-600m Run/Row
15 burpees
Intermediate:
100′ Double KB OH Carry @ 20/12KG
800m run/row
20 burpees
Extra Accessory
Metcon (Checkmark)
3 sets
25′ Death March
8/8 Glute Bridge March