CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.
Warm-up
A: Warm-up (No Measure)
Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00
Then,
2 sets
10 Thoracic Rotation each side
15 Banded Ab Pulldowns
15 Banded Pulldowns
Strength/Skill
B: Split Jerk (1RM. Rest 2:00)
Beginner: Push Press: 5 x 5, adding weight if form permits.
Can do push jerk if that is your preferred method.
Push jerk scored below extra credit. Pick one.
Metcon Prep
C: Metcon (No Measure)
Warm-up Pullups/Hang Power Cleans
Metcon
D: Metcon (Time)
4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
Rest 90s
Rx+:(C2B Pull-ups) (155, 105)
L3: (10 Pull-ups per round) (115, 75)
L2: (10 Band Assisted Pull-ups per round) (95, 65)
L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)
*Alternate Options
– 400m Run, 500m Row per round, 90s Ski Erg
Extra Credit
E: DB Lateral Raises (3 x 12-15. Rest 60s.)
https://www.youtube.com/watch?v=KaZxDk88bYk&disable_polymer=true
*1st variation/arms straight