CrossFit Carolina Beach – CrossFit
– Strength: Today we have week one of a dynamic OH Press cycle, as well as chest supported DB rows. Your banded OH Press is based on the 1RM you hit last week for your shoulder press without bands. You’ll take 3 sets to build to 50% and then perform 6 sets of 3 reps against bands; resting 60 seconds after each set. Be fast and explosive on each rep without sacrificing your form. If you find yourself grinding out reps back off the weight by 5%. After your presses, you will perform 4 sets of 10 chest supported DB rows resting 60 seconds between.
– Metcon: You can push the pace a bit with your rope climbs and burpees but don’t try and speed walk through your OH carries. Instead, try a weight that is outside of your comfort zone and slow down the walk a bit so that you can keep the weight stable.
Warm-up
A: Warm-up (No Measure)
Shoulder Flow: (5 mins)
2 Rounds of:
10 Scorpions (5 per side)
10 Prone Swimmers
10 Cat Camel Pose
10 Push up > Down Dog >L/R ankle reach
10 Table Rocks w/ reach (5 per side)
Then, set up a rack for OH pressing and complete
2 Rounds:
8 Bent over Barbell Row
8 Hang muscle clean
8 Strict press
8 Push press
*:20 lat stretch on rig between rounds
Strength/Skill
B: Shoulder Press with Bands (3/6 x 3 @50% of Last Friday. Rest 60s.)
https://www.t-nation.com/videos/tip-the-band-resisted-overhead-press
C: Chest Supported DB Rows (1/4 x 10. Rest 60s.)
https://www.youtube.com/watch?v=tKbR3xibeLI
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 Rope Climb
10 Burpees
100 Ft. Single Arm OH KB Carry (50 ft. each)
Rx+:(Legless Rope Climbs)
L2: (5 Strict Band Assisted Chin-ups per round)
L1: (2 Ground to Standing with Rope OR 8 Ring Rows per round)
Extra Credit
E: Elbow out Tricep Extensions (3 x 15. Rest 60s.)
https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be
– Use incline Bench if possible