Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
5 mins @increasing intensity
-Row or Bike
Every min complete:
2-4 burpees
B. Specific
Ring Muscle up progression
2 sets:
Beginner:
-5-8 False grip Ring rows
-5-8 Pause ring dips/Hand release push-ups
Intermediate:
-1 Ring mu negative as slow as possible
-3-5 Ring beat swings
Advanced:
-Snap back pull + Ring mu
3 + 1
C. Metcon Prep
50’ Farmers Carry
3 DB Deadlift + 3 DB Hip Hinge (Russian KB swing) + 3 DB hang cleans
Gymnastics
A: Metcon (AMRAP – Reps)
Part A
Max Ring MU (If you didn’t test week 1)
Part B
Progression 3
4 sets
Ring MU X%
Rest as little as possible between unbroken sets.
Max rep > 20 = 30%
Max rep 10-20 = 40%
Max rep 5-10 = 50%
Max rep < 5 = 10 reps Box or band Assisted
TC: 13 min
Score: Reps
Scaling Options
Beginner
3 x 7 Ring Row
3 x 7 Bench Dips
Intermediate
Assisted Strict Muscle Up
Perform
As Written
Metcon
B: Metcon (Time)
4 Rounds for time
15 DB Deadlifts 2×50/35lbs
100ft Farmer Carry w/ DBs
15 DB Hang Cleans 2x 50/35lbs
TC: 12 min
Score: Time
Scaling Options
Beginner
4 Rounds
10 DB Deadlifts @ moderate
100ft Farmers Carry
10 DB Hang Cleans @moderate
Intermediate
4 Rounds
15 DB Deadlifts @ 35/25lbs
100ft DB Farmers Carry
15 DB Hang Cleans @ 35/25lbs
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
8/8 Lying leg curls
Rest as needed