Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics (pressing)
Upper body activation
3 sets
8 Band pull overs
8 Lateral Raises @ db
8 Wall slides @ foam roller, tall kneeling
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Gymnastics
Metcon (Checkmark)
5 sets
12 declined push ups
rest 20 seconds
8 Feet supported deficit HSPU
Rest 3 minutes
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Gymnastics
Metcon (Checkmark)
5 sets
30 seconds max rep DB roll overs @ light & fast
rest 15 seconds
30 seconds plank walk forward & back, feet on rower
Rest 3 minutes
Metcon
Metcon (Time)
50-40-30-20-10
Double Russian KBS 24/16kg
Walking lunges steps 1x 24/16kb
OH situps @ 25/15lbs (plate)
Conditioning
Metcon (Checkmark)
EMOM 15minutes
1: 50 seconds Bike Erg
2: 20 Pistols
3: Recovery air squat*
1 rep every 3 seconds or so
Accessory
Metcon (Checkmark)
3 sets
30 sec Max rep band tricep ext
30 sec Max rep seated band row
30 sec Max rep band squat pull through
Rest as needed
Core
Metcon (Checkmark)
GHD sit-ups
10 x 10
Core
Metcon (Checkmark)
5 sets
10 Weighted GHD sit-ups @ 14/10lbs
60 seconds hollow body hold on GHD
Session 2
Conditioning
Metcon (Checkmark)
Rowing
Warm-up
10 minutes @ S/M 20-24
Metcon (Distance)
Rowing
6 sets
4 minutes @ average pace from last week
2 minutes @ recovery pace (RPE 4)
Set this workout in your monitor!
48 minutes total
Recovery
5 minute cool down