CrossFit Carolina Beach – CrossFit
– Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday or a moderate weight. Sets don’t necessarily have to be fast, but should be executed with perfect form.
– Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.
A: Warm-up (No Measure)
15/10 Calorie bike at a moderate pace
At a slow pace:
Light DB Floor Press
Banded Pull-aparts (supinated grip)
Then with the remainder of the time,
B: Close Grip Floor Press (3/5 x 5 @70% of Last Friday. Rest 90s.)
~ Warm-up Metcon Movements
C: Metcon (AMRAP – Rounds and Reps)
10 Burpee Pull-ups
15/10 Calorie Bike (or 20/15 Calorie Row)
Rx+:(Strict HSPU) (Calories on Ski Erg if possible)
L3: (HSPU to 1 Abmat)
L1: (Box Push-ups) (Burpees – no pull-up)
D: Metcon (No Measure)
Banded Back Complex:
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
*Same as 4/9. The goal today is complete this work faster than before.