CrossFit Carolina Beach – CrossFit
– Strength: Week 1 of our upper-body work/HSPU work. All of these sets should be challenging. Take 3 sets to warm-up before completing 5 ”work sets”
– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.
Warm-up
A: Warm-up (No Measure)
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
Strength/Skill
B1: Handstand Push-ups (5 x 5-7. Rest 45s.)
– Adv: Strict + Deficit
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.
B2: 1-Arm KB Row w. rotation: (5 x 8 ea. Rest 45s.)
https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s
Metcon
C: Man Maker (Time)
https://www.youtube.com/watch?v=3I-kA8jvixA
For time:
30 Man Makers (50, 30)
L3: (45, 25)
L2: (35, 20)
L1: (30, 15)
15:00 Cap
Extra Credit
D: Metcon (Weight)
Accumulate:
50-100 DB Hammer Curls
50-100 Bent-over rear delt raises
*Go light