CrossFit Carolina Beach – CrossFit
– Strength: Today we are building to 1RM Push Press over the course 7-8 sets. If you have a current max your goal is beat that number by 5#s so have a plan in place.
– Metcon: This workout is intended to be fast-paced and completed in big sets. Weights increase on your push press each round as the reps descend. We are looking for 90% effort today so don’t worry about pacing – challenge yourself to go hard.
Warm-up
A: Warm-up (No Measure)
3 Minutes of:
Minute 1: Single Unders
Minute 2: Double Unders or Attempts
Minute 3: Triple Under Attempts
Then,
Grab a barbell and 1 KB and complete:
15 Bent-over Barbell Rows
10 KB Windmills each side
15 Push Press w. empty bar
10 KB 1-Arm Rows each
15 Hang Power Cleans w. empty bar
10 KB Windmills each side
Then,
Review the Push Press
Strength/Skill
B: Push Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
C: Chest Supported DB Rows (1/4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=tKbR3xibeLI
*These can be done on a FLAT bench if needed
Metcon
D: Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap
Extra Credit
E: Banded Overhead Tricep Etensions (4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=kISciv3SsZk&feature=youtu.be