CrossFit Carolina Beach – CrossFit
MURPH SIGN-UPS ARE POSTED
Pick your heat time and sign up for potluck style bar-b-q
– Strength: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form.
– Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.
Warm-up
A: Warm-up (No Measure)
Banded Complex of:
10 Banded Pass Thru
15 Banded Pull-aparts
10 Pass Thru
15 Banded Pull-aparts – supinated grip
10 Pass Thru
15 Banded Facepull-aparts (hold end range for a 1 count)
Then,
Grab a light DB and complete:
8 Single DB Push Press Right/Left
8 Burpees
*Remainder of time review DB Hang Power Snatch
Strength/Skill
B1: Push-ups (3 x submax. No rest.)
Scaling:
– Box Push-ups or Box Dips
B2: Chin-Ups (Strict. 3 x submax. Rest 2:00)
Scaling:
– Partner Assisted Chin-ups
*Denote total reps accumulated for each
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Burpees
9 Single Arm DB Hang Power Snatch each arm (50, 35)
6 Single Arm DB Push Press each arm (50, 35)
Rest 60s
L3: (45, 30)
L2: (35, 25)
L1: (30, 20) (7 Burpees per round)
Extra Credit
D: DB Row (1 arm: 3 x 25 ea. Rest 60s.)
*These are meant to be done with same DB used in the Metcon – or lighter if needed