Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
50’ Butt kicks
3-6 Deadlifts @ Ascending
3 Ring mu progression
Ring mu progression
Beginner:
-Floor transitions, knees bent o
https://youtu.be/QYFJ108HOC8
Intermediate:
-Floor, legs straight
https://youtu.be/vs_ZlCrxfQ4
Banded sling shot drill
https://youtu.be/4Dgy_b28Olg
Advanced:
-Box transition
https://youtu.be/spafzsIBzzI
Weightlifting
A: Back Squat
2 x 8 @ 65%
2 x 6 @ 75%
Rest 2-3 minutes between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
4x 6 @ moderate
Intermediate
As Written
Metcon
B: Metcon (Time)
5 rounds
6 Deadlifts 275/185 lbs
3 Ring Muscle-ups
200m Run
Rest 30 seconds between rounds
RX+: Strict RMU
KG: 125/85 KG
TC 18 mins
Score: Time
Scaling Options
Beginner
6 Deadlifts @ Good form
3 Band assisted strict chin ups
3 Push ups
200m run
Intermediate
6 Deadlifts @ 225/125 lbs
3 Band assisted Strict muscle ups
200m run
Extra Accessory
Metcon (Calories)
Tabata Calorie Row
No pacing here!