Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
1min Easy Machine
30sec Rotating Scorpions
1min Moderate Machine
30sec Scap pushes
1min Hard Machine
B. Mobility
World’s greatest stretch
5 repetitions/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific Gymnastic
Every 30 sec for 5 mins
1- 1-3 reps of Ring mu / Strict banded RMU/ Assisted strict pull-up
2- 5-7 Explosive beat swings (Advanced use rings)
3- 3 Banded oscillation
https://www.youtube.com/watch?v=P9QVvhyBTdM
Gymnastics
A: Metcon (Time)
Every 3 minutes for 12 minutes
3 Ring Muscle-ups
10 Kipping Pull-ups
15/12 Cal Row
TC: 12 min
Score: Fastest Round’s Time
Scaling Options
Beginner
3 Pull down/assisted strict pull up
5 Ring rows
10 Cal Row
Intermediate
2-4 Strict banded RMU
5 Kipping pull ups / Jumping pull ups
15/12 Cal Row
Perform
Every 3 minutes for 12 minutes
5 Ring mu
10 Kipping Pull-ups
15 Cal Ski
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
16 Burpees
200m Run
16 Alternating DB Snatch 1×50/35lbs
RX+ 70/50lbs
KG: 22.5/15 KG
Score: Rounds and Reps
Scaling Options
Beginner
12 Burpees
200m run
12 DB Snatches @ 25/15lbs
Intermediate
16 Burpees
200m run
16 DB Snatches @ 35/25lbs
Perform
Amrap 10
20 Heavy rope double-unders
10/8 Cal Echo bike
12 Alternating DB Snatch @70/50 lbs
If you don’t have a heavy rope do 40 double-unders
Extra Accessory
Metcon (Checkmark)
4 sets
20 seconds hollow Banded lat Pulldown hold
40sec rest