CrossFit Carolina Beach – CrossFit
– Specific Strength: Today we have some option for the HSPU – triceps and delt endurance but also technique work.
– Conditioning: Today is a fast-paced test of local endurance and anaerobic capacity. This workout should be sub 10 minutes so scale accordingly.
Warm-up
A: Warm-up (No Measure)
Box Programming Upper-body Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Strength/Skill
B: Metcon (AMRAP – Reps)
Handstand Push-Ups
Rx+: (Deficit x 20-30 reps – accumulate)
Rx: (Strict x 20-30 reps – accumulate)
L3: (Kipping x 30 reps – accumulate)
L2: (1 Abmat x 20 Reps – accumulate)
L1: (Box Push-ups x 30-50 reps – accumulate)
Beg: (Box Dips x 30 Reps – accumulate)
Metcon
C: Metcon (Time)
For time:
21-15-9
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
L3: (Regular Pull-ups)
L2: (Band Assisted Pull-ups) (Calories of 15-12-9)
L1: (Ring Rows) (Calories of 15-12-9)
10:00 Time Cap
Extra Credit
D: Banded OH Tricep Extensions (4 x 25. Rest 60s.)
https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be