CrossFit Carolina Beach – CrossFit
– Strength: Build to a 1RM Push Press in 10 sets. Goal = beat current 1RM by 5 lbs.
– Metcon: Goal today is to complete each round without excessive bouts of rest – this workout is done with 1 KB. Go lighter than you think.
Warm-up
A: Warm-up (No Measure)
1) Dynamic Movement in place consisting of: 10 Inch Worms + Push-ups + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
2) Mobility – Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 1-2 spots x 20-30 seconds each + 15 Thoracic Rotations each
3) Activation – AMRAP 3 of: “Rusin Triset” 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-aparts
4) KB Warm-up – 5 reps per movement:
KBS (53, 35)
1-Arm KB Push Press – 5 each arm
Split Stance KB Rows – 5 each arm
Turkish Get-ups – 1 each side
Conditioning
B: Push Press (1RM in 10 sets. Rest 2:00)
– Build over the course of 10 sets – sets should look like: 3-3-2-2-1-1-1-1…
– Beginner: 5 x 5 working technique and only adding weight if form permits
– Review Metcon Movements + Warm-up
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds
L3: (45, 30)
L2: (35, 25)
L1: (25, 20)
Accessory Work
D: Warm-up (No Measure)
– Foam roll pecs x 60s each
– Half-kneeling Biphasic Pec stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale