Dec 6th

CrossFit Carolina Beach – CrossFit

– Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep.
– Metcon: Task domain version of “Jack” – loading should be light and allow for all rounds to be done UB.

View Public Whiteboard

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

Banded Pass Thru 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 Metcon Movements

– Box Jump w. step down

– Push Press

– KBS

Strength/Skill

B: Chin-up + Negative (3/5 x 4 (5s). Rest 2:00)

https://www.youtube.com/watch?v=KXLZnTf9h4o
– 3 warm-up sets + 5 work sets

– 5 Second LOWERING

– Scaling – Partner Assisted Pull-ups + Negative

– Rx+: Perform 6 work sets

Conditioning

C: Metcon (Time)

5 RFT:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jump w. step down (24, 20)

Rx+:(20 reps per movement) (20:00 cap)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

12:00 Time Cap

Competitors Second Metcon

D: Metcon (AMRAP – Rounds and Reps)

Rx+ Extra Training

AMRAP 10:

50 Ft. Sledpull Rows

15 banded pushdowns

15 1-Arm DB Rows each arm

Accessory Work

D: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
Then,

3:00 of Global Foam Rolling the Lats – 90s each

Categories: WOD

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