CrossFit Carolina Beach – CrossFit
– Strength: Today we will be doing some upper body and core work. You will establish a max effort set for each of the following: chin ups (supinated grip), pushups, and an L-sit or hollow hold (for time). Rx+ option is HSPU. Beginners can complete chin ups with band.
– Metcon: Aim for 75-80% effort for all rounds. There should be enough rest after each interval to sustain consistent efforts across all 5 rounds.
Warm-up
A: Warm-up (No Measure)
TABATA (8 rounds total)
Round 1: High knees
Round 2: Air Squats
Round 3: Single Unders
Round 4: Mountain Climbers
Round 5: High knees
Round 6: Air Squats
Round 7: Single Unders
Round 8: Mountain Climbers
Then,
7 Minutes to review
Rope Climbs
Hang Power Cleans
Strength/Skill
B: Chin-Ups (Max Strict Chin-ups x 1 set.)
– Beginner: Either Band Assisted or Ring Rows
C: Push-ups (Max Strict Push-ups x 1 set)
Rx+:(HSPU)
– Beginner: Box Push-ups
D: L-Sit (Max L-Sit Hold x 1 set)
– Beginner: Hollow Hold
Metcon
E: Metcon (Time)
Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 95)
1 Rope Climbs
50 Double Unders
L3: (115, 75)
L2: (95, 65) (10 Band Assisted Pull-ups per round) (Double Under Attempts x 50)
L1: (65, 45) (10 Ring rows per round) (50 Singles)
Score today = slowest split
Extra Credit
F1: Banded Face Pulls (3 x 15. No rest. )
*These are done with a slow + controlled temp + 1 count pause at end ROM.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
*These sets should suck =)
F2: Elbow out Tricep Extensions (3 x 15. No rest.)
https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be