Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Weightlifting
Weightlifting Activation
2 sets
8 Hip thrusts
8 Stiff leg RDLs
8 Muscle cleans
8 Front squats
8 Good mornings
Weightlifting
Clean
5 sets @ 45% best clean
5 Clean deadlifts
5 Hang power cleans
5 Low Hang squat cleans
5 Squat cleans
Weightlifting
Metcon (Weight)
Bulgarian Split Squat
4 x 10/10
@ RPE 8-9/10, Front rack (barbell)
Metcon
Metcon (Checkmark)
EMOM 25minutes
Aiming for 45 seconds of work, 15 seconds of rest
Min 1: Wall balls 20/14lbs @ higher than 10′
Min 2: Box jumps (step down) 24/20″
Min 3: Pistols
Min 4: Double-unders
Min 5: Full Rest
Conditioning
Metcon (5 Rounds for time)
5 sets
500m Ski erg
25 KBS 24/16kg
Rest 1 minute
Post Chain
Metcon (Checkmark)
5 sets
15 Reverse hypers
60 seconds Reverse Chinese plank
Rest 1min
()
Accessory
Metcon (Checkmark)
3 sets
8/8 Half kneeling palloff press
8/8 one arm band pull apart, half kneeling
()
Session 2
Conditioning
Easy 10 minute warm up
Increase S/M every 2 minutes
Start @ 20
Metcon (3 Rounds for distance)
Rowing Intervals
3 x
9 minutes ON
4 minutes OFF
then
Easy 5 minutes recovery
Take the number of meters you hit on August 24th, divide by half. This is the goal number of meters to hit in each 9 minute window.