CrossFit Carolina Beach – CrossFit
– Strength: Today we are building to a max in the Close Grip Bench Press followed by a drop set. Have a plan and make small jumps in weight to beat your previous max by 5#s. Once you’ve rested you’ll complete a drop set at 75% of 1RM for max reps.
– Metcon: Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one then you think. If you’re using chin-ups for rope climb scaling these sets should be able to be completed fast/UB.
Warm-up
A: Warm-up (No Measure)
Coach Led Movement in place. Athletes will need a light band
– 10 Yoga Push-ups
– 15 Slow Banded Pull-aparts
– 10 Scorpions
– 15 Slow Banded Pull-aparts
– 10 Reveres Lunges in place
– 15 Slow Banded Pull-aparts
– 10 Yoga Push-ups
– Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.
Then 7 minutes on,
Rope Climb Review
Close Grip Bench Review
Strength/Skill
B: Close Grip Bench Press (1RM + Drop Set. Rest 2:00)
https://www.youtube.com/watch?v=7aW0JEl3s44
~ After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps
**After:
Metcon Prep: Warm-up Rope Climbs/Set-up Scaling.
Metcon
C: 2014 Regionals Event 5 (Time)
10 RFT:
1 Rope Climb
200 Ft. Sprint
11:00 Cap
Rx+:(Legless Rope Climbs)
L3: (8 Rounds)
L2: (5 Band Assisted Chin-ups per round)
L1: (5 Ring Rows per round)
Alternate Options:
Air Bike or Ski Erg x 10/8 Calories per round (or 20s whichever comes first)
Rowing x 15/12 Cals per round
Extra Credit
D: DB Shrugs (4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=PgspICbil44
– Hold peak contraction for 1 count.