Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
20 In and out plate hops
10 Samson lunges
B. Mobility/Activation
“Bang Bang Drill”
take 2-3 minutes
https://youtu.be/qOFG1L92_3o
C. Specific (Drills)
– Clean lift off
– Tempo Clean pull with pause
– Tempo Clean with pause
– Tempo clean
– Clean
Weightlifting
A: Clean
2 x 5 @ 50% (singles)
2 x 4 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
TC: 18 mins
Score: Weight
Scaling Options
Beginner
4 x 3 @ Technical weight
Intermediate
As written
Perform:
Clean
For 10 reps- 1 rep every 10 seconds @60%
For 8 reps- 1 rep every 20 seconds @70%
For 6 reps- 1 rep every 30 seconds @80%
For 4 reps- 1 rep every 40 seconds @85%+
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
20 Double-unders
10 Wallball 20/14 lbs
10 CTB
KG: 9/6KG
Score: Rounds & Reps
Scaling Options:
Beginner:
40 Single unders
10 Wallballs @ unbroken weight
10 Body Rows
Intermediate:
20 Double unders
10 Wallballs @ 20/14lbs
10 Pull ups or Assisted C2B
Perform
As written
Extra Accessory
Metcon (3 Rounds for reps)
Behind the back wrist curls
3 x 60 seconds max reps
Rest 60 seconds between sets
Empty barbell or light. You should be able to complete the minutes breaking 1 or 2 times maximum.