CrossFit Carolina Beach – CrossFit
– Strength: Week 1 of strength work for the upper-body. All work sets should be challenging.
– Metcon: Today’s workout the goal is slower intervals roughly 80% and using the 60s rest interval simply to adjust your pace and be ready to go for the next round.
Warm-up
A: Warm-up (No Measure)
1) Oscillatory Foam roll pecs: 1-2 inches of motion x 1-2 spots x 20-30 seconds each. + Half-kneeling Biphasic Pec stretch x 60s each. + Thoracic Rotations: 3 x 5 ea.
2) AMRAP 3 of:
Rusin Triset:
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
3) Half-Kneeling Landmine Press + Pull-up Set-up
4) Review all of today’s metcon movements
– T2B
– OHS
– Box Jumps
Strength/Skill
B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)
– 2 warm-up sets + 4 challenging work sets.
B2: Strict Pull Ups (2/4 x 6. Rest 60s.)
Chin over bar. Play around with mixed grip and supinated
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.
Metcon Prep
C: Warm-up (No Measure)
2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B
*Scaling for T2B
Conditioning
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (95, 65)
Rest 60s after each completed round.
L3: (75, 55)
L2: (20, 15) (Knee Lifts) (65, 45)
L1: (20, 15 Step-ups) (Abmat Sit-ups) (Light Goblet Squats)
Accessory Work
E: Warm-up (No Measure)
Rusin Triset x 2-3 rounds. No rest.
Then,
Foam Roll Lats x 60s each