CrossFit Carolina Beach – CrossFit
– Metcon: After an entire month of training the musculature that assists movements like rope climbs and HSPU we are putting all our work together to test both the HSPU and Rope Climb. The goal with this workout is to stay consistent and NOT hit failure.
Warm-up
A: Warm-up (No Measure)
5 Minutes of Dynamic Movement that consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Ect.
Then,
Review Rope Climbs, HSPU and all scaling options. Athletes will then 5 minutes of warming up for the workout.
Metcon
B: Metcon (Time)
Rx+:
For time:
10-8-6-4-2
Strict HSPU
*2 Legless Rope Climbs after each set
Rx:
10-8-6-4-2
Kipping HSPU
*2 Rope Climbs after each set w. legs
L3:
10-8-6-4-2
Kipping HSPU to 1 Abmat
*1-2 Rope Climbs w. legs after each set
L2/L1:
15-12-9-6-3
Box Push-ups
Strict Band Assisted Chin-ups
Extra Credit
C: Metcon (Weight)
AMRAP 10 of:
10 Side Plank Crunches each
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.