Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Row or Bike @increasing intensity on each min
10 Empty Bar thrusters
B1. Specific
JERK
– Split Stance Jerk press
– Tall Jerk, Forehead height*
– Dip + Pause in Drive + Tall Jerk
– Tempo Split Jerk
* Heels elevated, body full extended
B2. Specific
Power Clean + Squat Clean
– Tall power clean onto plates
– Tall ½ squat clean, onto plates
– Tall Squat clean
Run through complex with members
Weightlifting
A: Clean and Jerk (Power Clean + Squat Clean + Jerk)
1 x (1+2+1) @60%
2 x (1+2+1) @70%
3 x (1+2+1) @75%
Rest 2-3 minutes between sets
TC: 16 min
Score: Weight
Scaling Options
Beginner
Power Clean + Squat Clean + Jerk
6 x (1+1+1) @ technical
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
27-21-18-15-12-9
Thrusters 95/65lbs
Bar facing burpees
KG:45/30 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
21-18-15-12-9
Thrusters @ Empty Bar
Burpees
Intermediate
Thrusters 75/55 lbs
Bar facing burpees
Perform
Every 7 mins x 3
15-12-9
Thrusters 95/65lbs
Bar facing burpees
Extra Accessory
Metcon (Weight)
Iso dynamic Bent over lateral raise
3×15/side
Alternate side every 5 reps