CrossFit Carolina Beach – CrossFit
– Strength: Today we are building to a 3RM in the Close grip floor press. This should take roughly 6-7 sets to complete. Make sure you have a spotter and you’re smart about how you progress. You do not want to fail too early.
– Metcon: Today’s metcon is not for time and is a good test of local muscle endurance. We’ve never done some of these movements in a metcon so it may be wise to go lighter than you think. Barbell curls should be done strictly.
Warm-up
A: Warm-up (No Measure)
Review and perform 10 reps (or distance) of each
– Rollback Tricep Extensions on Floor
– Barbell Curls
– Single Arm OH KB Carry x 50 ft. each
– Handstand Walk x 10 ft. or Handstand Hold x 10s
Then,
3 Way Banded Shoulder/Lat Stretch x 30s each
Then,
Review The Floor Press
Strength/Skill
B: Close Grip Floor Press (3RM. Rest 2:00)
https://www.youtube.com/watch?v=Agt9Nqb530k
Beginner: 5 x 5, adding weight if form permits.
Metcon
C: Metcon (No Measure)
Not for time:
“Buy in”
100 Ft. Handstand Walk or 60s of total Handstand Hold
Then,
30-20-10:
DB Rollback Tricep Extensions on Floor (50s, 25s)
Barbell Curls (95, 65)
T2B
Then,
“Cash-out”
200 Meter Single Arm OH KB Carry (100m each)
*Athlete choice of weight scaling today.
L3: (40s, 20s) (75, 55)
L2: (30s, 15s) (65, 45)
L1: (Less than L2 OR Choices choice)
22:00 Cap on this work
Extra Credit
D: 5 Minutes of P. Breathing (Time)
https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s
Or 5 Minutes of Row, Bike, Jog, light Sledpull Rows.