Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Olympic Weightlifting (clean)
Higher intensity
3 sets
4/4 Banded hip thrusts @ weighted
4/4 Bulgarian split squat + jump (no need to add weight and no need to pull heel to hamstring like in the video
rest 1-2 minutes
Weightlifting
Metcon (Weight)
3 sets
3 lift offs
3 high pulls
3 high hang high pulls*
3 High hang power clean*
This is a technical primer. Focus on the leg drive during the high hang postions. Think of the high hang position like the position of the bottom of the push press. The focus is on the power generated by the LEG drive (knees AND hip extension)
Weightlifting
Clean (5 x 5 @ 65-70% @ TNG)
If this % is too high to increase, stay at the 65%
The goal is to move the clean @ RPE 8-9
Take your time and make every rep consistent and technically sound. TNG doesn’t mean for time it means you don’t drop the bar. So in order to train CONSISTENCY you MUST make sure that every rep is as close to the best possible quality you can provide.
Weightlifting
Front Squat (7 x 3 @ 88-92%)
Accessory
Metcon (Weight)
4 sets
25′ HEAVY sled push @ RPE 9-10
8 Wallballs @ 30/20 @ 12′
Rest 3minutes
Metcon
Metcon (Time)
7 rounds for time
18/15 Cal Echo bike @ RPE 9
6 Wall facing HSPU
3 D-ball/sandbag ground to shoulder 200/150 lbs
1 min active recovery on rower between rounds
Conditioning
Metcon (Checkmark)
EMOM 15minutes
1-21/18 Cal Row
2-18 Burpee over erg
3-Air squats @ recovery
This will be hard. The goal is to get each interval done as fast as possible and to continue to move in the recover period with intent.
Core
Metcon (Checkmark)
3 sets
25 GHD situps
15/15 Side plank band row (plank on your hand)
Rest as needed