CrossFit Carolina Beach – CrossFit
– Strength: The close grip floor press will target more triceps compared to a regular grip. You will use 70% of weight established last Friday. No one should be hitting failure on these sets. Rest 90s as weight increases
– Metcon: Go into this workout with a pacing strategy for your burpees and bike/row. Aim for 75% effort throughout this workout. If you redline early, it will be hard to bring your heart rate back down. Try to go unbroken on the sets of HSPU.
Warm-up
A: Warm-up (No Measure)
15/10 Calorie bike at a moderate pace
Then,
At a slow pace:
20-15-10
Light DB Floor Press
Banded Pushdowns
Banded Pull-aparts (supinated grip)
Then with the remainder of time,
Review:
HSPU and scaling
C2B Pull-ups
Floor Press Technique
Strength/Skill
B: Close Grip Floor Press (3/4 x 6 @60% of Last Friday. Rest 90s.)
https://www.youtube.com/watch?v=Agt9Nqb530k
*Between work sets complete 10 DB Hammer Curls
Metcon
C: Metcon (AMRAP – Rounds)
20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)
Remaining time Max Rounds of:
4 HSPU
8 C2B Pull-ups
12/9 Calorie Bike
Rx+:(Strict HSPU) (Calories on Ski Erg if possible)
L3: (HSPU to 1 Abmat) (Regular Pull-ups)
L2: (Push-ups) (Band Assisted Pull-ups)
L1: (Box Push-ups) (10 Ring Rows)
*Alternate – 15/12 Calorie Row in place of bike
Extra Credit
D: Banded Back Complex (Same as 4/9. Goal: Complete faster than before.)
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest