Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
Tabata
Perform 2 tabata intervals/movement
– Air squats
– Plate ground to overhead
– Burpees
– Row
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific (before metcon)
5 RDL
5 RDL + muscle clean
5 Strict press
5 Power clean + pause + Jerk
5 Power Clean and jerks
Weightlifting
A: Front Squat (Front Squat
Every 90 seconds x 9 sets
Set 1-3: 4 reps @75%
Set 4-6: 3 reps @80%
Sets 7-9: 2 reps @85%)
TC: 14 min
Score: Weight
Scaling Options
Beginner
3 Reps RPE-7/10 across all sets
Intermediate
As Written
Metcon
B1: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
TC: 6 minutes
Scaling options:
Beginner:
Grace @ 65/45 lbs
Intermediate:
Grace @ 95/65lbs
B2: Conditioning Test (Time)
Row
For total time
5 x 200m sprint
30 seconds rest between intervals
TC: 12 minutes
Beginner:
5 x 1:00 @ RPE 9, rest 30 seconds
Intermediate :
As written
Extra Accessory
Metcon (Checkmark)
4 sets
3 Dragon flags
15-20 sec V-ups hold hanging on bar