Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Olympic Weightlifting (clean) – Higher intensity
Lower Body Activation (Pull)
3 sets
4/4 Banded hip thrusts @ weighted
4/4 Bulgarian split squat + jump
rest 1-2 minutes
Weightlifting
Metcon (Weight)
3 sets
3 lift offs
3 high pulls
3 high hang high pulls*
3 High hang power clean*
This is a technical primer. Focus on the leg drive during the high hang positions. Think of the high hang position like the position of the bottom of the push press. The focus is on the power generated by the LEG drive (knees AND hip extension)
Weightlifting
Power Clean
EMOM 8 minutes
2 power cleans @ascending, start @ 70%*
You can rest as much as needed BETWEEN the 2 reps.
If you’re feeling really good you can scrap the EMOM format. Must stay power
*% off best power
Weightlifting
Back Squat
EMOM 5minutes
2 reps @ 5 lbs heavier than last week (87%+)
Accessory
Metcon (Checkmark)
4 rounds
12 Pulls on the rower @RPE 10 + damper 10
6 Banded Broad jumps
6 D-ball Ground to over the shoulder @ 150/100lbs
Rest 2 minutes
()
Metcon
Metcon (3 Rounds for time)
Every 7 mins x 3 sets
2 rounds
40 Heavy rope double-unders
20 Thrusters 75/55 lbs
10 Burpee pull-ups
Conditioning
Metcon (Calories)
Echo Bike
6 sets
45 seconds @ RPE 9/10
1:15 @ recovery
Core
Metcon (Weight)
Half kneeling landmine twists @ heavy
4 x 6/6 (alternate leg in front)