Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Ski
7 Pause Frankenstine Squats @empty bar
10 Rotating T spine squats
https://youtu.be/24wGaES-8y8?t=73
B. Mobility
Rotating Hip 90/90
2x
30sec on/ 10sec off
C. Specific
3 sets
4 Front squat 1 & 1/4: ramp up
4/4 Deficit split squat: https://youtu.be/bQj6jyGC-Pg
Weightlifting
A: Front Squat (Front Squat 1&1/4)
3 x 5 @75%
TC: 10 min
Score: Weight
Scaling Options
Beginner
2 second Pause Front Squat @ weight across
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
For time
20/15 Cal Row before every set
18-15-12-9-6 Hang power clean 135/95lbs
Rest 30 second after each set
KG: 60/43 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
18-15-12-9-6
Hang Power Clean @ 65/45lbs
Perform 12/10 Cal Row before every set
Intermediate
18-15-12-9-6
Hang Power Clean @ 115/75lbs
Perform 15/12 Cal Row before every set
Perform
5 x Amrap 2 minutes
20/15 Cal Row
Max rep Hang Power Clean @155/105
Rest 1 minutes between each amrap
Extra Accessory
Metcon (Weight)
Good morning
3 x 8 @RPE 8/10, perfect form