Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume Day
3 sets
6 Snatch Grip RDL
6 Tall snatch high pull
6 Tall muscle snatch
6 Behind the neck Snatch grip push press
then
3 sets
3 Tall Snatch @ increasing load
Focus on the continuous tension in your upper back. Never dropping, always pulling on the bar or pushing against it. Move your feet!
Weightlifting
Metcon (5 Rounds for weight)
5 x
5 Hang squat snatch
5 Power snatch
5 Squat snatch
5 OHS
@ 50-55%
Weightlifting
Back Squat (5 x 10 @ 65-70%)
Accessory
Metcon (Checkmark)
4 sets
30 Step ups @ 24/20″ + weighted vest
100′ Sled drag @ walking, moderate
()
Metcon
Metcon (Checkmark)
3 rounds, not for time
40 GHD situps
30 Cal Bike Erg
20 DB Snatch 1×100/70lbs
The hardest part here will be the DB snatches. If you’ve never done this weight, it can be destabilizing. You can return the DB to the ground with the non working arm. Try different holding styles on the DBs if you’re struggling. Treat it like a barbell and focus on bracing your core and catching the DB in a slight quarter squat.
Post Chain
Metcon (Checkmark)
3 sets
12/12 Prone hamstring curls @ hold knee flexion for 3 seconds and return to extension over 30 seconds
12/12 Split stance RDL @ light KBs in both hands
()
Core
Metcon (Checkmark)
3 sets
25’/25′ Anti rotational sled drag @ heavy
25/25′ Heavy suitcase carry
()
Session 2
Warm up
10 minutes @ increase S/M every 2 minutes
Conditioning
Metcon (4 Rounds for time)
Rowing Intervals
4 x “X” Distance for time
rest 3 minutes between efforts
then
Cool down 10mins
X = the distance you covered on the 24th of august (20 minutes max distance) divided by 4
(example, 5000m in 20 mins divided by 4 = 1250m).
The goal is to perform it faster than 5 minutes each set.