Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Gymnastics
Higher intensity (RMU focus)
2-3 sets
5 Straight arm tall kneeling band lat pulldown
5 Straight arm tall kneeling lateral band lat pulldown
5 Tall kneeling band rows
5 Tall kneeling band face pulls
Gymnastics
Metcon (Checkmark)
5 sets
4/4 L-sit Rope pull ups*
50′ Heavy hand over hand sled pull @ seated
Rest as needed
* 4/4 means 4 with the right hand on top and 4 reps with the left hand on top. When you pull off the ground, maintain the L-sit position as best as possible.
Gymnastics
Metcon (AMRAP – Rounds and Reps)
3 x
3 minute AMRAPs
6 Ring Muscle-ups
10 Ring dips
16/12 Cal SkiErg
Rest 1minute between AMRAPs
Metcon
Metcon (4 Rounds for time)
4 rounds each for time
10 DB Thrusters 2×70/50lbs
20 Burpee BJO (Step down over) @ 24/20″
10 DB Thrusters 2×70/50lbs
Rest 1 minute between rounds
Conditioning
Metcon (4 Rounds for time)
4 sets
20 Cal Assault Bike
Active recovery 2 minutes on rower or assault runner @ very easy
Accessory
Metcon (Checkmark)
Hip extension hold + Face pull
3 x 8 reps
Set up bands in KB handles, pull towards face and elbows out
()
Core
Metcon (Checkmark)
3 sets
12 Landmine twists @ heavy
12 Hanging banded knee raises