CrossFit Carolina Beach – CrossFit
– Skill: Week 1 of gymnastics skill work – you’ll see this format for the next 3 weeks.
– Metcon: Look to sustain a moderate level of output keeping weights light today so you can move consistently for each AMRAP 8.
Warm-up
A: Warm-up (No Measure)
PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Front Squats w. empty bar
Then,
Review All Metcon Movements:
– Hang Power Snatch
– OHS
– SDHP
Gymnastics
B: Metcon (No Measure)
Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
Conditioning
C1: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
C2: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35) (Knee Lifts)
L1: (45, 15) (Reverse Crunches)
Accessory Work
D1: Banded Face Pulls (3 x 15. No rest.)
– slow + controlled + external rotation at end ROM