Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low volume – Gymnastics (focus on pull with some push)
Higher intensity
Upper body activation (pull)
4 sets
12 Prone inclined lateral raises
12/12 Side bend lat pull down
12 Hollow body lat pull down straight arms
Gymnastics
Metcon (5 Rounds for reps)
5 sets
4-6 Band resisted L-sit pull ups
rest 15 seconds
Max rep feet elevated Body row (feet at same height of bar)
Rest 3 minutes
https://youtube.com/shorts/DQMG22lFTls?feature=share
Gymnastics
Metcon (Checkmark)
3 x 3 minutes AMRAPs
15 Ring pull ups (kipping)
15 Ring push ups*
Rest 1:30 between amraps
* set up so that your body is parallel to the ground.
https://youtube.com/shorts/9Gz7CmuIJHs?feature=share
Metcon
Metcon (Time)
3 rounds for time
21 Squat clean 135/95lbs
15 TTB
9 Wall Walks
Conditioning
Metcon (5 Rounds for time)
5 sets
12/10 Cal Echo Bike @ RPE 9
15/12 Cal Row
Rest 1:30
Accessory
Metcon (Checkmark)
3 sets
20 band neutral grip bicep curls
20 band pull overs
20 band pull aparts
Core
Metcon (Checkmark)
3 sets
8 Landmine twists, half kneeling @ heavy
8/8 heavy band palloff press in deep squat