CrossFit Carolina Beach – CrossFit
COMMUNITY WORKOUT TOMORROW AT 10AM
bring all your friends!
– 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.
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