CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 5:00 – SMR
Foam Roll each lat x 30s each
5:00 – 10:00 – Dynamic Movement
20 Wall Slides
20 Hollow Rocks
20 Shoulder taps
20 Banded Pass Thru
10:00 – 15:00 – Movement Specific + CNS – w. empty barbell
3 Shoulder Press
Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.
2 Split Jerk.
Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.
Then on the coaches call:
1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.
Strength/Skill
B: Push Press + Push Jerk + Split Jerk (6 x 1 + 1 + 1 @80% of Push Press, every 90s.)
Rx+: (Against single strand mini-bands @60% of Push Press)
C1: Tricep Rollback Extensions (3-4 x 12-15. No rest.)
https://www.youtube.com/watch?v=heL5eKVPABM
C2: Inverted Barbell Rows (supinated grip: 3-4 x 12-15. Rest 60s.)
https://www.youtube.com/watch?v=1G28qN9FCKE
Metcon
D: Metcon (Distance)
Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.
* Every time you stop complete 10 KB Curls (same weight ideally).