CrossFit Carolina Beach – CrossFit
– Metcon: Have fun today and work with a partner – one person working at a time and split however you deem to be appropriate.
Warm-up
A: Warm-up (No Measure)
“Powerwalk Races”
Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then,
2-3 Rounds of:
3 Deadlifts
3 Burpee Pull-ups
Rest 60s
*progress to metcon weight over the 3 rounds.
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
100 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
100 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
100 Meter Run
And so…
*One person works – split as desired. Both partners run together.
KB Sumo Deadlifts for first timers in the gym.
L3: (185, 125)
L2: (155, 105)
L1: (135, 95) (Burpees – no pull-up)
Rx+ Extra Aerobic Training
AMRAP 20:
500 Meter Row
400 Meter Run
2:00 Bike
@a conversational pace
Accessory Work
C1: Bicep 21s (Barbell: 3 x 21. No rest.)
https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
C2: Push-ups (3 x 21. Rest 60s.)
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale