Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. Activation
3 sets
5/5 Single arm DB floor press
3 Dynamic push-ups
5/5 Single leg hip thrusts @ ascending
*DB in lap
B. Mobility
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=418
C. Gymnastics Specific
Take 5 or so minutes for the HS walk to practice progression written below and another 5 or so for the Pistol
Weightlifting
A: Metcon (Weight)
EMOM 18minutes
1. 5 Bench Press @ 70%
2. 10 Hip Thrusts w/ DB in Lap
TC: 18 min
Score: Weight
Scaling Options
Beginner
1. 5 Bench Press @ moderate
2. 10 Glute Bridge
Intermediate
As Written
Perform
N/A
Gymnastics
B1: Metcon (Checkmark)
1. Class Practice 10 minutes
HS walk:
– Shoulder tap, feet against wall or box
– Freestanding Handstand
– Spotted HS walk
Pistol:
– Pistol to low box
– Assisted with Band
– Heel elevated
B2a: Metcon (Distance)
Max distance unbroken HS walk
B2b: Metcon (AMRAP – Reps)
Max rep pistols in 2 minutes
TC: 14 min
Score: Distance, Reps
Scaling Options
Beginner
1. Max Distance OH DB Carry @moderate
2. Max Pistols to a box in 2 min
Intermediate
1. Max Time HS Hold Against Wall
2. Max Heel Lock Pistols
Perform:
N/A
Extra Accessory
Metcon (Time)
Skierg or Bike
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
15 recovery Air squat
12/8 Cal ALL OUT
If you have time, you can definitely include this in the class!