Chic’s Beach CrossFit – CrossFit
Metcon
Warm-up (No Measure)
A. General
3 sets
5/5 Front rack reverse lunges
5/5 KB/DB windmills
10 DB deadlifts @ 2xDB’s
10 DB squats x 2 DBs
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific Reception Drills
Jerk
6 split position strict press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
3 Tempo Split jerks
Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans
Clean & Jerk – Work up to a RPE 9/10 for the day
TC: 16 min
Score: Weight
Scaling Options
Beginner
6 x 2
Intermediate and Perform
As Written
Work up to a RPE 9/10 for the day!!!
B: Metcon (Time)
For Time, partition as desired
100 Wallballs 20/14lbs
100 KB Swings 32/24kg
KG: 9/6 KG
TC: 14 min
Score: Time
Scaling Options
Beginner
60 Wallballs @14/10 lbs
60 RKBS @24/16
Intermediate
80 Wallballs @ 20/14lbs
80 KB Swings @24/16
Perform:
8 rounds
10 Wallballs @20/14
10 KB Swings @32/24 Kg
Rest 60 seconds after every 2 rounds
Metcon (Weight)
Poliquin step-ups
3 x 8/leg
Rest 60 seconds between sets