CrossFit Carolina Beach – CrossFit
– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.
Warm-up
A: Warm-up (No Measure)
Grab a barbell and a band and complete
3 rounds of BP
Upper Body Complex #2
8 Bent-over Barbell Rows
8 Hang Power Cleans
8 Front Squat
8 Push Press
15 Banded Pull-aparts
15 banded pushdowns
Then,
Review all of today’s metcon movements
– Hang Power Clean
– Front Squat
– Push Press
Strength/Skill
B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)
– 2 warm-up sets + 4 challenging work sets.
B2: Pull-ups (Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.)
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.
Metcon Prep
C: Warm-up (No Measure)
Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press
Conditioning
D: Metcon (Time)
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (10 REPS per movement) (65, 35)
Score = slowest split
Accessory Work
E: Warm-up (No Measure)
Rusin Triset x 2-3 rounds. No rest.
Then,
Oscillatory foam roll lats x 60s each.