Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High intensity, gymnastics conditioning focus
Upper body activation
3 sets
12/12 Tall kneeling side bend pull down
6 Tempo tall kneeling band chin pull downs
Tempo the return
Gymnastics
Metcon (AMRAP – Reps)
Tabata Strict Banded Pull ups
You read correctly, banded strict pull ups.
We are doing this to increase our time under tension. We want the band to be supportive enough to perform many strict reps, even resting in the hang position (although not mandatory).
Gymnastics
Metcon (Checkmark)
E2MOM x6
12/10 Cal ski
5 BMU
Accessory
Metcon (Checkmark)
3 sets
8 Heavy DB pull overs + band
8 Heavy inclined rows
()
Metcon
Metcon (5 Rounds for time)
5 rnds, each for time
18/15 Cal Row
100′ Shuttle run @ 7/10 RPE
12 Burpee BJO @ 30″ (using hands)
1 min rest
Conditioning
Metcon (Checkmark)
Assault Bike
8 x
2 minutes @ RPE 8/10
2minutes rest
Rest 6 minutes
8 x
15 seconds @ RPE 10/10
1:45 rest
Cool down 5 minutes
Core
Metcon (Checkmark)
L-Sit hold
8 x 20-30 seconds
Rest as needed