Dec 10th


CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Competitors Additional Strength

Rx+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»