CrossFit Carolina Beach – CrossFit
– Strength: Today will be close grip bench press working up to a heavy single. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight. Beginners will work to a moderately heavy set of 3 as form permits.
– Metcon: Aim for 75% effort throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip as well as your pull-up technique. Focus on efficient breathing during the run.
Warm-up
A: Warm-up (No Measure)
5 Minutes of:
10 Scorpions (5 each side)
5 Push up to Down Dog with 2 count pause in Down Dog
10 Table Rocks
*set up benches and grab a light band
Then,
5 Minutes of:
100 meter run
15 Banded Facepull-aparts
15 Banded Triceps Pushdowns
Strength/Skill
B: Close Grip Bench Press (5-4-3-2-1+. Rest 2:00)
https://www.youtube.com/watch?v=7aW0JEl3s44
– Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1.
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
C: Warm-up (No Measure)
C2B Pull-up Prep: Review all scaling options and technique.
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 C2B Pull-ups
20 Push Press (95, 65)
200 Meter Run
L3: (Regular Pull-ups) (75, 55)
L2: (Band Assisted) (65, 45)
L1: (8 Ring Rows) (55, 35)