CrossFit Carolina Beach – CrossFit
– Strength: If you were here last week we are performing the same variation this week – the floor press. Add 5% from last weeks weight and perform 5 sets of 4 with that weight for all sets. If you were not here you’ll perform 5 x 5 @70% for all sets.
– Metcon: The goal with this workout is consistency – use the run to recover and keep this running intervals ”sustainable.” You should not be hitting failure at any point so break sets before you have to.
Warm-up
A: Warm-up (No Measure)
AMRAP 8:
5 Yoga Push-ups
10 Hollow Rocks
100 Meter Run
Then,
Get barbells out and review the Floor Press.
*Spend 3 sets warming people. People that are resting are to perform 15 Slow + Controlled Banded Pull-aparts with a supinated grip.
Strength/Skill
B: Close Grip Floor Press (3/5 x 4 @75% of 4/26. Rest 90s.)
https://www.youtube.com/watch?v=Agt9Nqb530k
Metcon Prep
C: Warm-up (No Measure)
Strict T2B/Push-up Warm-up x 5 minutes.
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
10 Strict T2B
10 Push-ups
400 Meter Run
Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)
L2: (Strict Knee Lifts) (Box Push-ups)
L1: (Abmat Sit-ups) (Box Push-ups) (200 Meter Run)
Extra Credit
E1: Banded Face Pulls (4 x 15. No rest.)
*Hold end range for a 1 count
E2: Banded Pull Downs (4 x 30. No rest.)
https://www.youtube.com/watch?v=Rsw9rNCvnZo
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.