Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Clean
Higher intensity
Lower Body Activation
3 sets
6/6 Banded unilateral hip thrusts
6/6 Bulgarian jumping split squat
6 Banded jumping air squat with KB @ light
https://youtu.be/4XvvvqSg-ds
https://youtu.be/CavSJahGgMU
https://youtu.be/bCzTxBlJQRc
Weightlifting
Squat Clean
Squat Clean Waves
EMOM 16minutes
Min 1: 3 @ 75%
Min 2: 2 @ 80%
Min 3: 1 @ 85%
Min 4: rest
Min 5: 3 @ 75% (+)
Min 6: 2 @ 80% (+)
Min 7: 1 @ 85% (+)
Min 8: rest
etc
In the following minutes, you can choose to stay at the same loads if you feel it heavy or if you feel strong today, you can increase the load each round.
Weightlifting
Front Squat (Work up to a 2RM for the day)
Accessory
Metcon (Weight)
3 sets
50′ Sled push @ Heavy
200m Row @ 10 damper
Rest 2 minutes
Metcon
Metcon (2 Rounds for time)
E6MOM x 2
3 rounds
10 Power snatch 135/95lbs
10 Bar facing burpees
As fast as possible for eac set
Conditioning
Metcon (3 Rounds for calories)
3 sets
90 sec Ski erg
90 sec Bike erg
90 sec Row
Rest 3 minutes
Core
Metcon (Checkmark)
5 sets
10 Weighted GHD sit-ups 20/14lbs (WB)
10 unweighted GHD situps