Chic’s Beach CrossFit – CrossFit
Warm-up
A General
Amrap 5 minutes
150m Stiff leg row
10 inchworm push ups
5 Beat swings
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C. Specific
10 box jumps, step down
5 pike HSPU
7 Box jumps with 2-3 bounds between jumps
5 Pike HSPU
5 Box jump with 1 bound between jumps
5 HSPU against wall/Pike HSPU
5 box jumps, bounding (if not possible, step down)
Work on deficit HSPU
Gymnastics
A: Metcon (Time)
For time
50 Box Jumps 24/20″
30 Deficit Kipping HSPU @4”/2”
TC: 10 min
Score: Time
Scaling Options
Beginner
30 Box Jumps / Step up
30 DB Push Press @ Heavy
Intermediate
50 Box Jumps @ 24/20
30 Kipping or Pike HSPU
Perform
50 Cal Row
50 Deficit Kipping HSPU for time @4”/2′
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
8 CTB
10 HR Push-ups
12 Deadlift 155/105 lbs
*RX+ Ring push ups
KG: 70/50 kg
TC: 20 min
Score: Rounds and Reps
Scaling Options
Beginner
6 Jumping Pull Ups
8 Hand on Box Elevated Push ups
10 Deadlift @95/65 lbs
Intermediate
6 Pull Ups or Assisted pull ups
8 Push ups
10 Deadlift @115/75 lbs
Perform:
Amrap 20
8 Kipping CTB
10 Ring Push-ups
12 Deadlift @155/105 lbs
15 Cal Assault bike
*No butterfly
Extra Accessory
Metcon (Checkmark)
KB/DB Bent over Row
3 x 10/10
One arm hold a KB bottom up while the other arm is performing repetition of Row
Neutral grip