Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Gymnastics (pressing)
3 sets
8 seated band row
8 Band W pulls
8 band pull over
8 Band presses
rest as needed
Gymnastics
Metcon (Checkmark)
Parallette or Box L-Sit to shoulder stand
Take 10-15 minutes to practice this skill
This can be practiced on paralettes or on boxes. This isn’t HSPU practice but rather a skill to help you with strength, stability kinaesthetic awareness as well as a starting point to perform free standing paralette HSPU.
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Gymnastics
Metcon (Checkmark)
Pike HSPU with deficit
Add a 3 second pause in the bottom while maintaining tension.
5 x 5
The box height should be high but not too hard that you can get 5 reps.
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Gymnastics
Metcon (Weight)
5 sets
6 DB inclined alternating Presses @ HEAVY
12 Kipping deficit HSPU @ paralettes 6/4″
rest as needed
In the alternating DB presses, hold the DBs in a neutral grip position and have the non working arm holding the top end of the press while the working amr lowers the DB
Metcon
Metcon (Time)
4 rounds
10 KB Clean 2×32/24kg
12 Bar Muscle-ups
14 KB Front Squats 2×32/24kg
Conditioning
Metcon (4 Rounds for time)
4 rounds, rest 2 minutes between rounds
1600m Bike Erg
30 Burpees
Post Chain
Metcon (Checkmark)
3 sets
12 Sorenson hold rows @ moderate to light
8 Lying face pulls
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Accessory
Metcon (Checkmark)
100 band pull aparts
Session 2
Conditioning
Warm-up Row Easy 5minutes
Then
2 x
1 min @ legs only
1 min @ legs + hip (no arms)
1 min @ hips and arms only
Then
Metcon (3 Rounds for distance)
3 x 10 minutes Row @ RPE 8
Rest 4 minutes between efforts
Cool down 3 mins