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.
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