CrossFit Carolina Beach – CrossFit
– Strength: Take 3 sets to warm-up for strict wide grip pull-ups today then perform 4 sets of 5-6 reps per set. These should be challenging sets. The wide-grip increases the demand on the lats.
– Metcon: This is an easy workout to underestimate, but don’t. Go light with your barbell choice and aim to complete as many rounds as possible. Your 1k should be a HARD pace, roughly 80%.
Warm-up
A: Warm-up (No Measure)
Grab Barbells and a Band:
3 Rounds of:
8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)
8 Push Press
15 Banded Pushdowns
15 Banded Pulldowns
Then,
3-Way Banded Shoulder/Lat Stretch x 30s each position.
Strength/Skill
B: Wide Grip Pull Ups (Strict. 3/4 x 5-6. Rest 90s.)
– Perform all sets with one weight or Bodyweight.
– Use “” if possible
– Beginner: Perform 5 x 5 – partner assisted.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)