Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
200m run
then
25’ Toy Soldier Walk*
25’ Inchworm (no push up)
*https://youtu.be/4VBdOWXLi7I
B. Mobility/Activation
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
10-20 second hollow body hold
10-20 second superman hold
10 Banded good mornings
Weightlifting
A: Deadlift (9 x 1 Speed Deadlift @50% + light bands)
1 rep every 30 seconds
TC: 5 min
Score: Weight on bar
Scaling options
Beginner
No bands, 9 x 2 @ controlled speed
Intermediate
As written
Perform
N/A
Metcon
B: Metcon (Time)
10-20-30-20-10
200m Run
KBS 32/24 KG
HR Push-ups
TC: 18 min
Score: Time
Scaling Options:
Beginner
10-15-20-15-10
100-200m run
KBS @ 16/12kg (Russian if necessary)
Hand elevated push ups
Intermediate
Reps as written
KBS @ 24/16kg
Band assisted HR push up if necessary
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Wall walks
3 x 3-5 reps, for quality
Hold top of last rep + 20 Shoulder or hip taps