Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Gymnastics
Higher intensity
2 sets
12 Tall kneeling band lat pull down (two arms, straight)
6 Tall kneeling Band pull apart oscillations ( 1 = chest level to OH band to chest level)
12 tall kneeling small band press ups*
Exactly like a wall slide but without the wall and with bands around the wrist like the oscillations
Weightlifting
Metcon (Weight)
5 sets
5 Bench press@ RPE 8/10
5 Deficit Pike Handstand push ups*
Rest 3 minutes
Whatever deficit you chose to do, it should be hard for 5 but repeatable
Gymnastics
Metcon (5 Rounds for reps)
5 sets
8 Heavy DB Roll overs
Max Strict HSPU, no deficit in 25 seconds
()
Accessory
Metcon (Checkmark)
3 sets
8 front delt raise
12 Ring face pulls
rest as needed
Metcon
Metcon (Time)
For time
50-40-30-20-10 Cal Row
10-8-6-4-2 Overhead squat @ increasing weight
Weights:
155/105lbs, 185/135, 205/145, 225/155, 245/165
The load must start from the ground. Scale down weight to finish @ 85% of best overhead squat
Conditioning
Metcon (Checkmark)
10 sets
10/7 Cal echo bike
6 bar facing burpees
2 Thrusters 115/75lbs
Active recover 1 min on bike erg
Each round should be perform at VERY high intensity but with 100% control
Core
Metcon (Checkmark)
Ring in and outs
3 x 12