Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*https://youtu.be/HkqVZcTlcPo
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups
Transition mu progression options
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
-Box transition complex: (1 box transition mu + 2 pause ring dips)
Gymnastics
A: 30 Muscle-Ups (Time)
30 muscle-ups for time
TC: 10 min
Score: Time
Scaling Options
Beginner
20 Ring Rows
20 Bench Dips
Intermediate
30 Ring Rows
30 Assisted Ring Dips
Perform
As Written
Metcon
B: Metcon (AMRAP – Reps)
EMOM 20minutes
Odd: 10 Box jump overs @24/20″ + 8 TTB
Even: 10-15 Bar Facing burpees
TC: 20 min
Score: Total Burpees
Scaling Options
Beginner
Odd: 6 Box jumps + 6 Hanging Knee Raise
Even: 5-10 burpees
Intermediate
Odd: 6-8 Box jump overs @24/20″ + 6 Toes to eye Level
Even: 5-10 Bar Facing burpees
Perform
As Written
Extra Accessory
Metcon (No Measure)
Banded internal rotation
2 x 10/arm
Banded external rotations
2 x 10/arm