CrossFit Carolina Beach – CrossFit
– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.
– Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to perform large sets of each movement without hitting failure. We’ll review all of the movements in our warm-up today.
Warm-up
A: Warm-up (No Measure)
Grab a set of DBs and a band and complete:
10 Double DB Rows
30 Banded Pulldowns
10 DB Hammer Curls
30 Banded Pushdowns
10 DB Hang Power Cleans
30 Banded pull-aparts
10 Push-ups on DBs
30 Overhead Banded Triceps Extensions
10 DB Hang Power Cleans
*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind these movements are in the Metcon today.
Then,
Review Pull-ups and available scaling options for the remainder of the warm-up.
Strength/Skill
B: Weighted Close Grip Chin-up (3RM. Rest 2:00)
Weighted Close Grip Chin-up
– L3: Bodyweight 6 x 3. Rest 90s.
– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.
Metcon
C: Metcon (Time)
AFAP, but not for time:
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then,
21-15-9
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set
L3: (45, 30)
L2: (35, 25) (Box Push-ups)
L1: (25, 20) (Box Push-ups)
22:00 Time Cap on this work
Extra Credit
D: World’s Greatest Stretch30s each pose (No Measure)
https://www.youtube.com/watch?v=C3i3DZYn5YE
30s each pose