CrossFit Carolina Beach – CrossFit
– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will complete 8-10 sets of 2-3 repetitions focusing on technique. Add weight if form permits.
– Metcon: This metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice.
Warm-up
A: Warm-up (No Measure)
5 Minutes of Dynamic Warm-up that consists of:
High Knees
Butt Kickers
A Skips
B Skips
Carioca
Back Pedal
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Then,
1 Power Clean on Coaches Call x 3 sets.
1 Squat on Coaches Call x 2 sets
1 Squat Clean Thruster on coaches call x 2 sets
Strength/Skill
B: Power Clean (3-3-2-2-1+. Rest 2:00)
– Build to a 1RM.
– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.
Metcon Prep
C: Squat Clean Thruster (Warm-up x 2-3 sets of 1. Rest 60s.)
Metcon
D: Chuck Rhoades (AMRAP – Reps)
AMRAP 7:
Squat Clean Thrusters (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
AMRAP 7:
10 Thrusters (95, 65)
10 Burpees
Extra Credit
E: Metcon (AMRAP – Rounds)
Tabata Elbow Plank
Rx+:(Band Resisted Elbow Plank)