Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
1- Bike/Row/Ski
2- 5-7 inchworm push ups
3- Bike/Row/Ski
4- 5-10 box jump
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Activation
5 Banded wall-slides, slow and controlled
3 wall walks
10 HS hold scap push, facing wall
Gymnastics
A: Metcon (Distance)
Max height deficit HSPU
1 RM
If athletes run out of room, they can use a weighted vest or Strict.
TC: 10 mins
Score: Inches
Scaling option
Beginner
Z press
1 RM
Intermediate
Max timed Negative hspu or piked negative hspu
-Athletes go as slow as possible through the negative eccentric of a full ROM deficit hspu.
Metcon
B: Metcon (Time)
3 rounds for time
10 C2B
7 Snatch 115/75 lbs
Right into
3 rounds
7 Bar Muscle-ups
10 Clean and jerks 115/75lbs
KG: 55/35 KG
TC: 14 min
Score: Time
Scaling Options
Beginner
3 rounds
10 Jumping Pull Ups
7 Snatches @Light
3 rounds
7 Jumping C2B
10 Clean and jerks @Light Above
Intermediate
3 Rounds
10 Pull Ups
7 Snatches @ 95/65
3 Rounds
7 Jumping Bar Muscle Ups
10 Clean and Jerks @ 95/65
Perform
N/A
Extra Accessory
Metcon (No Measure)
EMOM 10minutes
Odd: 10-15 GHD Sit-ups
Even: 4-6 Strict TTB