Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 seconds machine
5-10 Deep squat Y pulls
10 Muscle Snatch
B. Mobility/Activation
Trap smash with barbell
https://youtu.be/8DQQJpTlYG8
1 x 10-12 arm raises/side
C. Specific
2 sets @ empty bar
3 Deep squat muscle snatch
3 OHS
Weightlifting
A: Snatch (5x 2+2)
5 sets @60% of 1RM Snatch
2 Snatch grip push press behind the neck
2 OH Squat
TC: 15 mins
Score: Weight
Scaling Options:
Beginner
1 Snatch grip push press behind the neck
2 OHS
Intermediate & Perform
As written
Metcon
B: Metcon (Time)
5 rounds for time
15 Bar facing Burpees
10 Front Rack Lunges 115/75 lbs
KG: 50/35kg
TC: 16 mins
Score:
Scaling Options:
Beginner
10 Bar facing burpees
10 Front rack lunges @ unbroken (RPE 6/10)
Intermediate
15 bar facing burpees
10 Front Rack Lunges @ 95/65 lbs
Perform
5 rounds
20 Bar facing Burpees
25′ Front Rack Lunges @135/95 lbs
Rest 30 seconds
Extra Accessory
Metcon (Checkmark)
3 sets
20 Banded good mornings
20 Glute bridge march