Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Weightlifting – Higher intensity
Clean Activation
3 sets
4 Tempo Banded clean pull
4 Tempo Banded clean pull into vertical jump
Weightlifting
Hang Clean
Hang Squat Clean
5 x 6 @ across
@ 50% best clean
Rest 1 minute
Accessory
Metcon (Weight)
DB Lateral Step up
@ 20/16″ (leg about 90 degrees)
5 x 6/6
Use Heavy KBs or DB in front rack, must perform all reps with one leg before moving onto the next.
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Accessory
Metcon (Checkmark)
3 sets
8/8 Band resisted Unilateral glute bridge
8/8 Prone hamstring curl
Rest 3 minutes
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Metcon
Metcon (2 Rounds for time)
3 rounds for time
1000m Bike erg
12 Wall Balls @ 12/11′
12 TTB
Rest 3 minutes
Repeat
Each set of 3 rounds must be performed very hard, RPE 9/10. We should aim to have similar times for both sets of 3 rnds but there should be a drop off, ideally of only about 20-30 seconds.
Conditioning
Metcon (Distance)
Row
6 sets
1:45 seconds easy
15 seconds @ all out
Post Chain
Metcon (Checkmark)
3 sets
60 seconds tall kneeling bearhug hold @ 100/70lbs
15 Hip extensions