Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics (pressing)
Upper body activation
3 sets
8 Tall kneeling straight arm lat pull down
8 Tall kneeling face pulls
8 Wall slides
Rest as needed between rounds
Gymnastics
Metcon (5 Rounds for reps)
5 sets
10 Feet supported deficit HSPU
rest 30 seconds
Max rep strict HSPU
Rest 3 minutes
Gymnastics
Metcon (Checkmark)
3 sets
20 Push ups
20 Ring rows @ pronated grip
Rest 2 minutes between sets
Metcon
Metcon (4 Rounds for time)
E5MOM x 4
21 Deadlifts 225/155lbs
21 Bar facing burpees
9 Bar Muscle-ups
Conditioning
Metcon (5 Rounds for time)
E2MOM x 5
20/16 Cal Ski erg
Recover on echo bike, arms only
Post Chain
Metcon (Checkmark)
3 sets
16 GHD hip extension
12/12 Prone hamstring curl
rest as needed
Session 2
Conditioning
Easy 10 minute warm up
Increase S/M every 2 minutes
Start @ 20
Metcon (5 Rounds for distance)
Rowing Intervals
5 x 5 minutes @ RPE 8/10
Recover 2:30 between intervals on rower
The goal would be to hit more than 1/4 of the distance you hit on August 24th each interval
Easy 5 minutes cool down