Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
400m run
– Plyo progression (stack of plate up to 4, 1-2 for beginner)
30 hops
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific
2 sets
3/side Unilateral RDL with BB (empty)
3 Tempo clean pulls
3 Tempo hang clean high pulls
3 Hang muscle clean
3 hang power clean
3 no hook, no contact, no feet hang squat clean
50 Double unders/Single unders
Weightlifting
A: Metcon (Weight)
5 unbroken sets for max load
12 Deadlifts
9 Hang cleans
6 Front squats
Rest as needed between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 Deadlifts
4 Hang Cleans
2 Front Squats
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
20 KB swings 32/24 Kg
20 Box Jumps 24/20″
TC: 15 min
Score: Time
Scaling Options
Beginner
15 KBS @ 16/12KG
15 Box Jumps/Step ups
Intermediate
20 KB Swings @ 24/16 KG
20 Box Jumps @24/20″
Perform
As Written
Extra Accessory
Metcon (Checkmark)
3 sets
7 Seated TTB
20 Barbell Back Rack Step-ups @Moderate