CrossFit Carolina Beach – CrossFit
– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.
– Metcon: Today’s workout is a spin-off of classic CF workout ”Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.
Warm-up
A: Warm-up (No Measure)
AMRAP 6 of:
100 Ft. Shuttle Spring (down 50 back 50)
10 Air Squats
8 Hollow Rocks
6 Yoga Push-ups
4 Scorpions each side
Then,
Grab Barbells and complete on the coaches call.
– Strict Press x 3 (ribs down/abs tight)
– each rep on the coaches call
– Push Press x 3 (vertical dip + drive + strong finish)
– each rep on coaches call
Rest + Repeat Push Presses x 3 Reps
Then,
Set up in racks in groups 2-3 people.
Strength/Skill
B: Speed Push Press against single strand band (6 x 3 @55-60% of last Friday, every 60s.)
https://www.youtube.com/watch?v=iIQ78IDd56o
– Beginner: 5 x 5, no band. Rest 90s.
– If you’re not using bands perform all sets at 75% of 1RM.
Metcon
C: Metcon (Time)
8 RFT:
10 Pull-ups
10 Push-ups
10 Abmat Sit-ups
10 Air Squats
20:00 Cap
Rx+:(C2B Pull-ups)
L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)
L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)