CrossFit Carolina Beach – CrossFit
– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.
– Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.
Warm-up
A: Metcon (No Measure)
Ab Mat Pizza Game and Review Rope Climbs
Strength/Skill
B1: 1-Arm KB Row w. a pause (4×8. 1 second pause at top. All sets AHAP(heavy))
https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be
B2: Banded Face Pulls (4×20)
Complete immedietely after rows, then 90 seconds rest between rounds
Metcon
C: Metcon (Time)
5 RFT:
2/1 Rope Climb
15 DB Push Press (50, 30) (neutral grip)
20/17 Calorie Row
Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)
Rx Can also sub 5 towel pull-ups per round if possible.
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap
*Alternate Options:
200m Run in Place of Row Calories OR 18/15 Calorie Bike or Ski Erg
Accessory Work
D: RKC Plank (3 x 10s + 10s + 10s. Rest 60s.)
https://www.youtube.com/watch?v=s2MBQiHdbPc&feature=youtu.be
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible! Create full-body tension.