CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of our upper-body rep work. All sets should be challenging for the Chin-ups, but build in weight with the close grip floor press starting off around 60% (where you started last week if you were here.)
– Metcon: Today’s piece is a local muscle-endurance test. Break all of your sets before you have to. This should be done at a slow pace, around 75%.
Warm-up
A: Warm-up (No Measure)
Banded Scapular Warm-up x 2 Rounds
– A-T-Y x 15 Reps
– External Rotation x 15 Reps
– Bent-over Pulldowns x 15 Reps
Then grab DBs + Abmat
20 Push-ups
20 DB Renegade Rows (total)
20 DB Single Arm Push Press (neutral) (total)
20 Abmat Sit-ups
Then,
Review Close Grip Floor Press + Close Grip Chin-ups
Strength/Skill
B1: Close Grip Floor Press (5 x 5, adding weight each set. Rest 45s.)
https://www.youtube.com/watch?v=Agt9Nqb530k
B2: Close Grip Strict Chin-ups: (5 x 5. Rest 45s.)
Adv: Add weight
Int: BW
Beg: Partner Assisted
Metcon
C: Metcon (Time)
For time:
100 Hand Release Push-ups
100 DB Renegade Rows (total) (50s, 30s)
100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)
100 Abmat Sit-ups
Rx+:(50 Strict HSPU for HR Push-ups)
L3: (40s, 20s)
L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)
L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)
18:00 Time Cap