CrossFit Carolina Beach – CrossFit
– Strength: Pull-up volume accumulation – choose the best level for your ability – all sets should be challenging.
– Metcon: While this looks tame on paper it’s going to challenge your ability to maintain position and smoke your grip/upper-back. Go light with BB weight choice.
Warm-up
A: Warm-up (No Measure)
1) Oscillatory foam roll lats: x 60 seconds per side.
2) AMRAP 4 of:
Thoracic Rotations x 5 each
“Rusin Triset”
Over and Back x 8
Banded Facepull-aparts x 8
Banded Pull-aparts x 8
3) AMRAP 3 of:
Banded Push-ups x 5
medball chest presses x 3
4) Review Strength/Metcon Movements
– Strict Pull-ups
– Rollback Triceps Extensions
– Bent-over Barbell Rows
– T2B
Strength/Skill
B: Strict Pull Ups (Accumulate Volume)
Chin over bar. Play around with mixed grip and supinated
– Rx+:(Band Resisted Pull-ups – 40 Reps)
– L3: (Bodyweight – 30 Reps)
– L2: (Partner Assisted Chin-up – 5 x 5)
– L1: (Ring Rows – 5 x 8-10)
Rest 60-90s between sets.
C: Tricep Rollback Extensions (1/4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=heL5eKVPABM
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
9 T2B
L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (55, 35) (Abmat Sit-ups)
Proceed right into “extra credit”
Rx+ Extra Training
Accumulate 1oo reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls
*Then proceed into recovery work
Extra Credit
E: Banded Y-T-A-T: (3 x 10. Rest 60s.)
https://www.youtube.com/watch?v=-tLXakQ7Su8
1 rep = Y-T-A-T
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each