Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics (pressing)
3 sets
8/8 Tall kneeling side bend band pull in
8 Wall sides with foam roller
8 Tall kneeling plate press @ 10-15 lbs
https://youtu.be/4XW5D2og2eY
https://youtu.be/v_rdkic-qhs
Gymnastics
Metcon (Checkmark)
5 sets
25′ Perfect position HS walk
25′ HS walk for speed
25′ HS walk with obstacle
Rest as needed
Gymnastics
Metcon (Checkmark)
3 sets
20 Ring dips
15 C2B
10 RMU
15 C2B
20 Ring dips
Rest as needed between sets
Metcon
Metcon (Checkmark)
EMOM 20 minutes
Odd: 200m Run
Even: 6 Devil press 2x 50/35lbs + 6 Step-ups 24/20″ + 2×50/35lbs
Conditioning
Metcon (5 Rounds for reps)
5 sets*
3 minutes Echo bike @ RPM 70+
1 minute AMRAP Air squats
*with weighted vest or rucksack
Score = Calories + Reps each set
Post Chain
Metcon (Checkmark)
4 sets
1min Reverse chinese plank hold
1min banded glute bridge march
Session 2
Conditioning
Metcon (Time)
10k Row
Start @ damper 10
Every 5 minutes, reduce the damper by 1