CrossFit Carolina Beach – CrossFit
– Strength: Today we are performing ”cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set. In this case 2.2.2 resting 10s after each set of 2. These should be challenging sets of 2.
– Metcon: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.
Warm-up
A: Warm-up (No Measure)
3 Rounds of BP Upper Complex. Grab a light band and an empty barbell:
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
30 Banded Pull-aparts
15 Banded Pushdowns
Rest 60s between rounds. Use an empty barbell for all rounds.
*Video shown includes hang power cleans. We are skipping this movement today.
Then,
Strict Pull-up Clusters Review + Scaling
Strength/Skill
B: Strict Pull Ups (shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00.)
Chin over bar. Play around with mixed grip and supinated
– Adv: Add weight
– Int: Bodyweight
– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.
Metcon
C: Metcon (Time)
5 RFT:
20 Push-ups
20 Barbell Rows (95, 65)
20 Abmat Sit-ups
20 Push Press (95, 65)
Rx+:(Start each round with 5/3 Ring Muscle-ups)
L3: (75, 55)
L2: (Box Push-ups) (65, 45)
L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)
22:00 Cap
Extra Credit
D: DB Seated Cleans (3 x 15. Rest 60s.or Crossover Symmetry)
https://www.youtube.com/watch?reload=9&v=5zAVVnvKNMo&feature=youtu.be
or Crossover Symmetry