CrossFit Carolina Beach – CrossFit
– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing into palms facing out paired with iso-dynamic KB rows, which we’ll go over. Use 2 sets to work up to your desired weight for today then complete 5 sets of 8 with a minute of rest between sets.
– Metcon: Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18-minute time cap for this workout.
Warm-up
A: Warm-up (No Measure)
AMRAP 7 at a slow pace:
8 KB Swings (4 Russian + 4 American)
8 Squat Thrusts
16 Banded pull-aparts
16 Banded Pushdowns
Then,
3-Way Banded Shoulder Lat Stretch x 30s each position.
Strength/Skill
B1: DB Bench Press (With Rotation: 2/5 x 8. Rest 30s.)
– neutral to pronated grip
– Use incline if possible
B2: Iso-Dynamic KB Rows (2/5 x 8 each. Rest 30s.)
https://www.youtube.com/watch?v=935m-m9Ytbw
Metcon
C: Metcon (Time)
For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb
Rx+:(70, 53) (Legless Rope Climbs)
L3: (Rope Climbs of 3-2-1-1)
L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)
L1: (35, 25 Russian Swings) (10 Ring Rows each round)
18:00 Cap
Extra Credit
D: Prone Rear Lateral Raise 21s (3 x 7-7-7. Rest 60s.)
7 pronated grip + 7 neutral grip + 7 supinated grip.