Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 min @ increasing intensity on Machine of choice.
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
https://youtu.be/9LJDGUulS_8?t=421
C. Specific
Gymnastic technical
4 sets
3 Elevated arch to hollow drill
5 Glide kip + 3 Low bar jumping bar mu
Rest as needed
https://youtu.be/-gPSotu632Q
Gymnastics
A: Metcon (AMRAP – Reps)
3 sets
30 Tall kneeling straight arm lat pull down @ light band
Rest 60 seconds
10 Bar Muscle-ups
Rest 2 minutes
TC: 14 min
Score: Reps completed in BMU
Scaling Options:
Beginner
15 Tall kneeling Straight arm lat pulldown
Rest 30 seconds
4-8 Assisted Strict pull ups
Intermediate:
30 Tall kneeling straight arm lat pull down @ light band
Rest 60 seconds
5 Jumping lat to fly + 5 Jumping BMU
Perform
N/A
Metcon
B: Metcon (No Measure)
6 sets
4 Hang Power cleans @ 70%
10 Cal Row @ Damper 10/8
8 Banded long jumps
Rest 90 seconds
TC: 20 min
Score: Weight
Scaling Options
Beginner
4 Hang power cleans @ 6-7/10
10/8 Cal Row @ Normal Damper
8 Banded long jumps
Intermediate:
As written
Lower damper as needed
Perform
N/A
Extra Accessory
Metcon (Weight)
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets