CrossFit Carolina Beach – CrossFit
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~ Christmas Week – All classes will be at 8:45am and 1:00pm.
~ Closed Christmas Day.
~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.
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– Strength: Nothing fancy, just some good ole bench press work for 5 x 5. The goal is to build to a moderately heavy weight over the course of 5 sets. Increase your rest to 2 mins for those last couple of heavy sets. Superset your bench with strict inverted rows changing grip on every set. All sets should be challenging.
– Metcon: Today’s workout can be done in ANY order. We are looking for 3 minutes of consistent work with limited bouts of rest. Nothing here should push you over the edge in terms of redlining so try to work with a limited stoppage. Score = total reps.
Warm-up
A: Warm-up (No Measure)
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
Strength/Skill
B1: Medium Grip Bench Press (5 x 5, adding weight each set. Rest 60s.)
https://www.youtube.com/watch?v=7aW0JEl3s44
– Rest longer as the weight gets heavier.
– Beginner: 5 x 5 with one weight for all sets.
B2: Inverted Barbell Rows (5 x 8-10. Rest 60s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
– change grip every set ie. pronated, supinated, wide, close.
– Adv. wear a vest + elevate feet
Metcon
C: Metcon (AMRAP – Reps)
For Max Reps:
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Banded Pushdowns (or Max Calories Ski Erg)
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. Trips of Front Rack Carry (53s, 35s)
*Score = total reps (50 ft. = 1 Rep)
*Athlete choice of Renegade Rows/Barbell Curls/Front Rack Carry for Scaling today. This does NOT need to be heavy on this one.