Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics (pressing)
Upper Body Activation
2-3 sets
15 Band Pull aparts
15 Hollow body band pull overs: https://youtu.be/m07XA9E9sBQ
10 Tall kneeling Wall slides with foam roller: https://youtu.be/VUOVGr8cao0
10/10 Bottom up KB press @ light
Gymnastics
Metcon (Weight)
5 sets
6 Tall kneeling 1 & 1/4 DB press @ AHAP
6 Strict deficit HSPU
6 Kipping Deficit HSPU
As needed between sets
Gymnastics
Metcon (Checkmark)
EMOM 10 minutes (both in the same minute)
8 Push-ups
4 Ring Muscle-ups
@ weighted vest
Metcon
Metcon (Checkmark)
EMOM 30 minutes
Odd- 15 KBS 32/24kg
Even- 15 Wall Balls 20/14lbs
When you are done the work, active recovery on bike
Conditioning
Metcon (5 Rounds for time)
5 rounds
2000m Bike Erg
30 Burpees
rest 2 minutes between rounds
Post Chain
Metcon (Weight)
3 sets
16 RDLs @ light
12 Pendlay Rows @ same bar
8 Ring face pulls, feet elevated
Accessory
Metcon (No Measure)
3 sets
16 Band Y pulls
16 Band tricep extensions
Rest as needed
Session 2
Conditioning
Metcon (Time)
Easy 5k row