Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Gymnastics
Higher intensity (RMU focus)
Upper Body Activation
2-3 sets
5 Straight arm tall kneeling band lat pulldown
5 Straight arm tall kneeling lateral band lat pulldown
5 Tall kneeling band rows
5 Tall kneeling band face pulls
Gymnastics
Metcon (5 Rounds for reps)
5 sets
Hold pull up position on rings for 10 seconds
Rest 15 seconds
Max rep Strict ring dips, straight legs
Rest 3 minutes between sets
Gymnastics
“Apollo” (AMRAP – Reps)
Max rep ring Muscle-ups
God of music, arts, knowledge, healing, plague, prophecy, poetry, manly beauty, and archery.
Get to 50 RMU in as little sets as possible
Break up as needed, rest as needed
Accessory
Metcon (No Measure)
Hip Extension hold + Face pull
3 x 8 reps
Set up bands in KB handles, pull towards face and elbows out
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Metcon
Metcon (4 Rounds for time)
4 rounds each for time
15 HSPU
9 Deadlifts 315/225lbs
50′ HS walk
Rest 1 minute
Conditioning
Metcon (4 Rounds for time)
4 sets
20 Cal Assault bike
15 Cal Ski erg
10 Cal Assault bike
Active recovery 2 minutes on rower or assault runner @ very easy
Core
Metcon (No Measure)
GHD situps
8 x 12
Rest 20-30 seconds between sets