Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 sets
60sec Bike or Row @ nose breathing
30sec Air squats
30sec low box jumps
B. Mobility
Banded hip flexor stretch
45sec/side
https://youtu.be/–KAVWwV7OY?t=34
C Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
-5 Depth jump + pause
Weightlifting
A: Metcon (Weight)
5 rounds
4 Pause Front Squats @ Heavy (RPE 8)
4 Depth jump + hold landing 4 seconds+ Vertical jump
4 Heavy Wall Balls @ higher than 10′
Rest 2 minutes
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
4 Pause Front Squats @ Heavy (RPE 8)
4 Vertical Jumps
4 Wall Balls
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (Time)
5 rounds for time
60 Double-unders
6 Deadlifts @ 75%
TC: 14 minutes
Score: Time
Scaling Options
Beginner
60 Single unders
6 Deadlifts @ Moderate
Intermediate
40 Double Unders
6 Deadlifts @ 75%
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Paloff Press
3 sets of 10/side
Set 1: Standing
Set 2: Half Squat
Set 3: Deep Squat