Dec 3rd


CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 6 in 6 sets on medium grip bench press.
– Metcon: Mixed modality EMOM – you should have enough rest to transition but expect to be challenged by this one. Scaling needs to be on point and sets shoul dbe done UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Oscillatory Foam roll pecs: x 60 seconds per side.

Then,

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

Then,

Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

– Wall balls

Strength/Skill

B: Bench Press (medium grip: Build to a heavy 6 in 6 sets. Rest 2:)

– Use a medium grip – shoulder-width grip

– Shoot for 80% of 1RM if Known

– Beginners: Only add weight if form permits.

C: Chest Supported DB Rows (5 x 10. Rest 60s.)

https://www.youtube.com/watch?v=tKbR3xibeLI

Conditioning

D: Metcon (AMRAP – Reps)

EMOM 12:

Minute 1: 15 Hang Power Cleans (115, 75)

Minute 2: 15 Pull-ups

Minute 3: 15 Wall balls (20, 14)

Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) (30, 20) (Ski Erg if possible)

L3: (95, 65)

L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)

L1: (65, 45) (Ring Rows x 15) (10, 8)

Accessory Work

E: Metcon (Weight)

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.

– Slight incline bench if possible.

Then,

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

Categories: WOD

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