CrossFit Carolina Beach – CrossFit
– Strength: The goal of today’s work is to build in weight with the pull-up and use one weight across all sets for the DB Bench Press. This is 4 ”work sets” so don’t count your 2-3 build-up sets in this figure.
– Metcon: Today’s metcon consists of 2 separate AMRAPs which will keep the heart rate elevated to help improve aerobic capacity. There is 60s of designated rest between AMRAPs which won’t be enough to fully recover. Aim for 80-85% intensity throughout this workout.
Warm-up
A: Warm-up (No Measure)
Form rowing: 5 minutes
Then,
Inchworm with push up x 5
Scap squeeze x 10 on pull up bar
Push-ups x 10
Scorpion x 10
Deadbug x 20 (total)
Then,
2 rounds of:
2 rope pulls
10 burpees
10 Medball front squats
10 Medball strict press
10 Wall balls
Strength/Skill
B1: DB Bench Press (4 x 8-10. Rest 30s.)
B2: Wide Grip Pull Ups Weighted (4 x 2. Rest 30s.)
– take 2-3 “ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
– Partner Assisted Pull-up: 4 x 5.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Row 250 Meters
1 Rope Climb
10 KBS (53, 35)
Rest 60s
AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls (20, 14)
Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20)
L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)
L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)
*Alternate Options
– 200m Run
– 250m Ski Erg or 15/12 Calorie Bike
Extra Credit
D: Banded Pull-apart (4 x 50. Rest as needed.)
https://www.youtube.com/watch?v=cnWbmqdU0Og&feature=youtu.be
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.