CrossFit Carolina Beach – CrossFit
– Strength: Today we will build to a 3RM close grip floor press. This should take you 6-8 sets to build up to and your goal should be a 5# PR. Make sure you have a spotter and devise a good plan of how you are going to progress your build up to that PR. Having a plan helps to increase our chances of setting a new personal record. We last tested this on 2/15.
– Metcon: Nothing too complicated in today’s metcon. Today we have four, four-minute AMRAPs with one exercise each and these can be done in any order. You should be shooting for 50+ reps per AMRAP.
A: Warm-up (No Measure)
*Just one station
Then with light DBs + light band (on rig)
2 Rounds of:
10 DB Floor Press
10 Renegade Row
10 Single Arm Banded Triceps Pushdowns
10 Single Arm Banded Lat Pulldowns each
*set up racks for Floor Press and go over points of performance
B: Close Grip Floor Press (3RM. Rest 2:00)
– Grip just inside of shoulders
– Beginner: 5 x 5 with a moderate load.
C: Metcon (AMRAP – Reps)
DB Bench Press (client choice of weight)
Barbell Curls (empty bar)
Russian Twists w. a plate (client choice of weight)
Bradford Press (empty bar) (back + front = 1 rep)
*Score = total reps
D: Banded Upper Back Complex (Goal to do all 150 reps with minimal rest)
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)