Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
30sec Row/Bike/Ski
10 curtsy lunges
B. Specific
2 sets
7/7 Banded monster walks
6 x 90/90 hip rotations
5 jumping back squat @4sec eccentric
Weightlifting
A: Back Squat (3-4 x 8 @78% + 4 sec eccentric)
TC: 20 min
Score: Weight
Scaling Options
Beginner
3×8 @ weight across controlled eccentric
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
12 Push Jerks 135/95 lbs
16 TTB
RX+ = 20 TTB
KG: 60/43
TC: 12 min
Score: Time
Scaling Options
Beginner
8 Push Jerks @ unbroken
12 Hanging knee raises
Intermediate
12 Push Jerks @ 115/75lbs
12 Toes to eye level
Perform:
N/A
Extra Accessory
Metcon (Checkmark)
Banded KB Press
3 x 12/side
Rest as needed between sets