CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
*Equipment you will need for this warm-up:
– 1 Foam Roller
– 1 Heavy Band
– 2 Light bands for Triset
– 1 Light Medball
3:00 – 6:00
Oscillatory foam roll lats x 2-3 spots 1-2 inches + 20-30s each spot
6:00 – 8:00
Biphasic Lat Stretch with a band x 30s + 15s static hold x both sides
8:00 – 10:00
Rusin Triset Complex:
1-2 Rounds of:
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10:00 – 12:00
2 Rounds of:
10 Ring Rows
10 Push-ups or Banded Push-ups
12:00 – 15:00
2-3 Rounds of:
Skip Jacks x 5 reps
Bent-over medball chest press x 3 explosive reps
*No rest between exercise – rest 20s between after each round.
Strength/Skill
B: Pull-ups (Medium grip: 2/5 x 5. Rest 90s.)
Options:
– 2 warm-ups sets then 5 “work sets”
– Add weight
– BW
– Partner Assisted Pull-ups
– Inverted Ring Rows: 5 x 10. Rest 60s.
Metcon
C: Metcon (Time)
For time:
40-30-20-10
Push-ups
Abmat Sit-ups
Double Unders x 3 (120-90-60-30)
L2: (Box Push-ups) (1x Double Unders)
L1 Metcon:
30-20-15-10
Box Push-ups
Abmat Sit-ups
Single Unders
16:00 Time Cap
Accessory Work
D: Hammer Curls (3 x 10. Rest 45s)
Then,
3:00 of Parasympathetic Breathing