CrossFit Carolina Beach – CrossFit
– Strength: Today you’ll will work up to a 1RM floor press. Start with a set of 5 and gradually reduce reps to singles as weight increases resting 2 minutes between heavy singles.
– 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
A: Metcon (No Measure)
Grab a barbell and a band and complete
3 rounds of:
8 Bent-over Rows (pronated grip)
8 Push Press
8 Bent-over Rows (supinated grip)
8 Barbell Curls
15 Banded pull-aparts
15 Banded Pushdowns
Review Floor Press
B: Floor Press (5-4-3-2-1+. Rest 2:00. 1 RM)
C: Heart Breaker (AMRAP – Rounds and Reps)
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)
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round
D: Metcon (No Measure)
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.