Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Weightlifting
Higher intensity
Clean Activation
3 sets
4 Banded clean pull
6 Tall muscle clean
6 Tall squat clean
Weightlifting
Clean (5 x 5 @ 60-65%)
Weightlifting
Front Squat (8 x 2 @ 88-90%)
Accessory
Metcon (Checkmark)
5 sets
8 RDL @ heavy
25 Sled push @heavy
Rest 3 minutes
Metcon
Metcon (Time)
5 rounds for time
20/16 Cal Echo Bike
12 OHS 155/105lbs
12 Bar Facing Burpees
Rest 30 sec between rounds
Conditioning
Metcon (Distance)
Bike Erg
6 sets
3 minutes @ RPM 60-65 @ high damper (must respect RPE)
10 Box jump, step down @ 24/20″
jog 1 minute between rounds
Post Chain
Metcon (Checkmark)
3 sets
12/12 unilateral Hip thrust
12/12 Raising clamshell
Rest 2 minutes