Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
2 sets
1 minute Jump rope (SIngle or DU)
1 minute Med Ball squats
1 Min band lat pull down, straight arms
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
5-10 “Bang Bang drill”
5-10 “Bang Bang” onto plates
5 Tall snatch onto plates
5 Tempo Snatch, onto plates
5 Power snatch
Weightlifting
A: Power Snatch (Power Snatch
EMOM 5minutes
Min 1: 5 @ 60%
Min 2: 4 @ 65%
Min 3: 3 @ 70%
Min 4: 2 @ 75 %
Min 5: Max reps @ 80%
)
TC: 5 min
Score: Max Reps
Scaling Options
Beginner
EMOM 5
3 Reps @ ascending weight
Intermediate
As Written
Perform
Power Snatch Ladder
For time:
5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75 %
1 @ 80%
Set up 5 bars and storm through for time.
Metcon
B: Metcon (2 Rounds for time)
For time
5 rounds
16 Wall Ball 20/14lbs
30 Double-unders
10 TTB
At the 13 min mark
30-20-10
Wall Balls 20/14lbs
TTB
KG: 9/7 kg
TC: 20 minutes
Score: Time
Scaling Options
Beginner
4 rounds
10 Wall Ball @ 14/10 lbs
30 Single unders
10 Hanging knee raises
—
20-15-10
Wall Ball @ 14/10lbs
Hanging Knee Raise
Intermediate
5 rounds
16 Wall Ball @ 16/12
20-30 DU
10 Toes to Eye level
—
30-20-10
Wallball @ 16/12lbs
Toes to eye level (reduce reps as needed)
Perform
@ 30/20lbs
Extra Accessory
Metcon (Checkmark)
Speed work
7 sets
5 Jumping Back Squats @40%
5 Seated High box jumps
rest 30 seconds