Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
30sec Row/Bike/Ski
10 wall balls @ light
B. Specific
2 sets
7/7 Banded monster walks
6 x 90/90 hip rotations
5 jumping back squat @4sec eccentric
Weightlifting
A: Back Squat (5 x 5 @78% + 4 sec eccentric)
TC: 16 min
Score: Weight
Scaling Options
Beginner
@controlled weight w/ 2 sec down
Intermediate & Perform
As Written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 18minutes
48 Wallball 20/14 lbs
24 Burpee to target
12 DB Clean 1×70/50 lbs (alternating)
KG: 9/6,30/22.5 KG
TC: 18 min
Score: Rounds and Reps
Scaling Options
Beginner
32 Wall Ball @14/10 lbs
16 Burpee
8 DB Clean @1 x heavy (alternating)
Intermediate
48 Wallball @ 16/12 lbs
24 Burpee to target
8 DB Clean @1 x 50/35 lbs (alternating)
Perform:
AMRAP 20minutes
48 Wallball @20/14 lbs
24 Burpee to target
12 DB Snatch @70/50 lbs
Extra Accessory
Metcon (Weight)
Hip thrust hold
5 x 20 seconds@mod-heavy
Rest 30 seconds between sets