Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
EMOM x 3 @increasing intensity
-30sec Ski/Bike/Row/Run/Mountain climbers
-15sec Downward dog
B. Activation
1 set
– 8 alternating Bird Dogs
– 8 pausing ring rows*
– 8 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles
C. Specific Progression
Help intermediate and Beginner athletes find their modification and loading. They should be able to hit at least 10 reps in their working section.
Then
5 min EMOM
– Beginners: practice modification
– Advanced: 3-5 SHSPU
Gymnastics
A: Metcon (AMRAP – Rounds)
Get to 100 Strict HSPU in as little sets as possible
TC: 10 minutes
Score: Number of sets
Scaling Options
Beginner
70 DB Strict Press @moderate
Intermediate
70 Pike HSPU, feet on box
Perform:
*Add a deficit if your Max effort is 25 reps+
Metcon
B: Metcon (3 Rounds for reps)
Every 6 minutes x 3
In a 4 minute work window:
800m Run
Max rep burpees in remaining 4 minutes window
TC: 18 min
Score: Burpee reps
Scaling Options
Beginner
400m run
Max rep burpees in remaining 4 minute window
Intermediate
600m run
Max rep burpees in remaining 4 minute window
Perform:
Every 4 mins x 3 rounds
800m Run
Max Burpees in remaining time
Rest 2 minutes between rounds
Extra Accessory
Metcon (Checkmark)
Banded archer row
3 x 10/10 reps
Goal: Post test shoulder health