CrossFit Carolina Beach – CrossFit
– Strength: This is the final week of our HSPU work. Next week we’ll perform a ”tester” cycle workout with HSPU/Rope Climbs.
– Metcon: Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for sets of 10/10 the entire workout.
Warm-up
A: Warm-up (No Measure)
Rowling with a partner x 8 Rounds:
Resting athlete completes:
10s Foam Roll of Lats each side
10 Banded Pull-aparts
Then,
Review HSPU + Legless Rope Climbs + Scaling
Strength/Skill
B1: Handstand Push-ups (5 x 6-8. Rest 45s.)
– Adv: Strict w. a vest
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.
B2: Legless Rope Climbs (5 x 1-2. Rest 45s.)
– Adv: Wear a vest
– Int: No vest
– Beg: BW Inverted Rows w. 1 ct. pause
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
300 Meter Row(or 20/16 cal bike)
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Abmat Sit-ups)
– Alternate Option for Rowing
– 400m Run OR 300m Ski Erg
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Abmat Sit-ups)
– Alternate Option for Rowing
– 400m Run OR 300m Ski Erg
Extra Credit
D: Metcon (No Measure)
3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.