Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Weightlifting
1. 3 sets
5 muscle cleans
5 tall squat clean
5 muscle squat clean
2. 3 sets
5/5 banded unilateral glute bridge
5 Banded jumping back squat
5 seated box jump
Weightlifting
Clean (4 x 20)
4sets @50-55% of best clean
12 Squat cleans
8 hang squat cleans
Weightlifting
,: Metcon (Weight)
Bulgarian Split Squat
5 x 6/6 @ AHAP, Heel elevated,Bulgarian Split Squat
5 x 6/6 @ AHAP, Heel elevated
Use DBs or KB ot BB front rack. This should be very heavy. We want to setup so that we feel the quad loaded. This means your split cannot be too wide. To target the quad more elevate your heel of your working leg, about 1.5-2 inches
,Use DBs or KB ot BB front rack. This should be very heavy. We want to setup so that we feel the quad loaded. This means your split cannot be too wide. To target the quad more elevate your heel of your working leg, about 1.5-2 inches
Proper setup:
https://youtube.com/shorts/bwhl_9jN_3o?feature=share
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22minutes
200m Farmer’s carry 2×70/50lbs DB
30 GHD sit-ups
400m Run
15 Deadlifts 275/185lbs
Movement Conditioning
Metcon (Checkmark)
EMOM 12minutes
12 TTB
Post Chain
Metcon (Checkmark)
3 sets
8-10 Nordic curls
Rest as needed
If nordic are not possible, perform reverse nordics
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Session 2
Conditioning
Bike erg
easy 10 min warm up
Metcon (4 Rounds for distance)
4 sets
5 mins @ high RPM
3 mins @ recovery
1 min @ High damper, standing
Cool down 5-7 minutes and stretch