CrossFit Carolina Beach – CrossFit
-Strength: Today’s strength work will be performed with a barbell. You will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases. We last tested this movement on 9/21. Rest 2 minutes between heavy singles. The second portion of the strength work will be to warm up your power clean and S2OH for the workout. Complete sets of 2 power cleans and 2 S2OH up to your working weight. This should give you an idea of what to expect in the workout
– Metcon: Plan on completing this around 80% intensity. It will be easy to redline early on in this workout so pace the first couple of rounds and leave some gas in the tank. Loading needs to be light on this workout as shoulder fatigue will set in fast if you’re not smart with weight choices.
Warm-up
A: Warm-up (No Measure)
Grab a barbell and a band and complete
3 rounds of:
8 Bent-over Barbell Rows (pronated grip)
8 SDHP
8 Push Press
8 Bent-over Rows (supinated grip)
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
Then,
Review Floor Press
Strength/Skill
B: Floor Press (5-4-3-2-1+. Rest 2:00)
– Build to a 1RM.
– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.
Metcon Prep
C: Warm-up (No Measure)
SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.
Metcon
D: Heart Breaker (AMRAP – Rounds and Reps)
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
RX+= 9 minutes. Same weight. Sub hang pwr. clean+S2OH for push press.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
Extra Credit
E: Metcon (Weight)
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.