CrossFit Carolina Beach – CrossFit
– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight.
– Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.
Warm-up
A: Metcon (No Measure)
2 Rounds of:
Banded Pushdowns x 20
Deadbugs x 20 (total)
Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)
Then,
Rope Climb Practice
*1 – 1/2 Rope climb for people that have them (climb half-way up the rope 7.5 ft)
*1 Ground to standing for people that do not
Strength/Skill
B: Bench Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM (1+ = 3-4 singles above 90%.)
– Beginners: Build to a moderate set of 3 only adding weight if form permits.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
L3: (1 Rope Climb) (75, 55)
L2: (5 Strict Band Assisted Chin-ups) (65, 45)
L1: (8 Ring Rows) (55, 35)
Accessory Work
D: Metcon (Weight)
Shoulder Circuit
3 x 10-15 ea. Rest 60s
Lateral raise + front raise + cuban press
*Go light with these