Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Weightlifting
Weightlifting Activation
2 sets
7 RDLS
7 RDL into Muscle clean
7 Front Squats
7 Tall Power Cleans
7 Tall Squat Cleans
Weightlifting
Hang Clean (3 x 20 @ 40-50%)
No bouncing, rest as needed
These do not have to be executed as TNG, you can rest slightly at the hang. The goal is to get as close to the 50% while staying unbroken. This should be hard but doable.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30minutes
30 TTB
30 Wallballs 20/14lbs
30 KBS 24/16kg
30 Box jumps, step down 24/20″
Core
Metcon (Checkmark)
3 sets
30 GHD situps
20/20 Side plank band row
30 GHD Hip extensions
Rest as needed
Post Chain
Metcon (Checkmark)
3 sets
15/15 Prone Hamstring curls
15/15 Banded Toe Taps
Accessory
Metcon (Checkmark)
3sets @tall kneeling
6-8 Behind the neck band pull down
6-8 M raises
Session 2
Conditioning
Warm-up (No Measure)
Rowing
Warm up up 10 minutes:
EMOM increase stroke rate by 2, begin @ 18
Metcon (Distance)
Max distance in 20 minutes
cool down 10 mins